Warm Up
3 minutes cardio machine , add speed each min.
then 27 squats
3x3 reps on each position
Feet together, normal wide, sumo wide
jalkaterien asennot suoraan, ulkokierto,sisäkierto ja joka
asennosta 3 kyykkyä aina. Esim jalat yhdessä varpaat eteen
3 reps, jalat yhdessä jalkaterät ulos 3 reps, jalat yhdessä
sisäkierrossa x 3 reps ja sit asennon leventäminen.
5-10 inchworm with push ups
15-20 ring row

Strenght
Front squat 4x3 reps @77%+ of 1rm. (should have like 2-3 reps in tank)
Push Press 4x3 reps @77%+ of 1rm. (should have like 2-3 reps in tank)
Control Tempo very nicely all the way down on squats , no free landing. Strong / Solid Squats and Pressing

Metcon
Emom 10 of Thruster
1-2-3-4-5-6-7-8-9-10 reps, +1 rep each min.
choose weight which is about 45-55% of 1rm clean&jerk. Totally 55 thrusters.

Gymnastic Skill Workout
Emom 20
1) Double Unders for 30-40 seconds
1) HS Walk/Wall Walks for 30-40 seconds
2) GHD Sit Ups x 10-15 reps
3) Pistol squats x 30-40 seconds
5) Rope Climbs x 1-2 reps

Cool down
5 min bike erg
10+10 arm circles
10 trunk twists
20 hyppelyä paikallaan hartiat rentoina / ravistelua

1 Rep Max Shoulder Press

1 Rep Max Back squat

1 Rep Max deadlift

MEDIUM WEEK / +MASTERS SM 2/6 🏋🏻‍♀️🏋🏻‍♂️

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WARM UP 2 rounds ~15min

5 SIDE PLANK RAISE + ROTATION

3 COSSACK SQUAT + KNEE DIP

30 sec HANDSTAND HOLD

3 INCHWORM ONE LEG PUSH UPS -siirry punnerrus asentoon yhden jalan mittarimadolla, tee yksi punnerrus ja kävele käsillä takaisin ja nouse seisomaan - tee toinen puoli

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MUSCLE CLEAN + FRONT SQUAT + SOTS PRESS
2[4+4+4]@painotanko/tanko pal 1-2min

HIP CLEAN BALANCE -on the toes & plates
3x5@painotanko/tanko pal 1-2min

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PAUSE CLEAN PULL till power position (pause knee) + CLEAN Below Knee + SPLIT JERK
4[1+1+1]@nousu 65% pal 2min

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CLEAN + FRONT SQUAT + SPLIT JERK
5[2+2+2]@nousu 71%, 2+1+1@76%, 1+1+2@76%, 2-3[1+1+1]@81% pal 2min

MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
5[2+2+2]@nousu 71%, 2+1+1@81%, 1+1+2@81%, 2-3[1+1+1]@86-88% pal 2min

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SNATCH PULL till knee + SNATCH PULL till power position + SNATCH PULL full foot
1+1+1@60%, 2[1+1+1]@70%, 2[1+1+1]@80% te-% pal 2-3min

MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
1+1+1@80%, 2[1+1+1]@90%, 2[1+1+1]@100% pal 2-3min

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ACCESSORIES:
3x6 FLOOR BENCH, DB
3x9-12 ROLL ABS

5 min Foam Roll
4 min Any Machine
3 Rounds :
30s Superman Hold + 20 reverse lunges + 10 ring Rows
2:00 + 2:00 Pigeon
Empty Barbell:
5 GM
5 Back Squat
5 Elbow Rotations
5 Strict Press
5 Stiff Leg Deadlifts
5 Front Squat

5 Min Foam Roll
4 min Any Machine
3 Rounds:
20s hollow Hold + 10 Shoulders Taps + 5 Burpees
2 min Front Rack Stretch

Then:

1:00 Barbell OH Hold
1:00 Wall Sit

Part 1.
OTM 5 min
Push press x 2 - 3 (65 - 75 %)

Rest 2 min

Part 2.
OTM 5
Chest to bar (C2B) x 2 - 3

*This program will last 3 weeks.

Rive ja työntö

Kevennetyn viikon viimeistely koutsin kera <3