Warm Up
2 rounds
40s easy + 20s moderate + 10s fast, rest 20s bwn change machine (ski + row)
then
5 inch worm with push ups
5+5 squat strech
15 gtoh with 10/15kg plate
:30 Wall Walk Hold

Gymnastics
Every 2 min for 10 minutes (5 sets)
12 DB Snatch alt hand @15/22.5kg
3-4 wall walks

rest few minutes and get ready

Strenght Training
10-5-3-10-5-3
Deadlifts
perform 8 double db (front rack/back rack) lunge walk steps after deadlift set.
rest 2-3 min

10-5-3-10-5-3 reps
Bench Press
perform 6-8 strict chin ups right after bench press
rest 2-3 min

Cool down
2-3 min light cardio
1+1 min hamstring strech
1+1 min leg across body strech
1+1 min wall pec strech

Easy aerobic 45-60min.
Run, Bike, Swim, Ski

4-5 Rounds:
10 Crunches
10 Russian Twists (2=1)
10 Leg Raises
10 Side Plank Raises L+R
10 Butterfly Sit-ups
10 Flutter Kicks (2=1)
10 Bicycle Crunches (2=1)
10 V-ups
10 Heel Touches (2=1)
10 Hollow Rocks
2-3min Rest btw rounds

Front squat
5x every 2:30min
4 @AHAFA

STRENGTH PROGRESS 6/13 - MEDIUM WEEK

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WARM UP 2 rounds ~15min

8 BRIDGE PULLOVER , lintti

20-30 sec HANDSTAND HOLD

2 + 2 PISTOL SQUAT + LUNGE FORWARD + COSSACK SQUAT + LUNGE BACKWARD

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CLEAN PULL + CLEAN + SPLIT JERK
2[3+1+1]@50%, 2[3+1+1]@60%, 2[3+1+1]@71% pal 2min

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SPLIT JERK
3x1@nousu 86%, 3x1@91% pal 2-3min

PUSH PRESS
3x1@91-94% pal 2-3min

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FRONT SQUAT
4@30%, 4@50%, 4@65%, 3x4@80%,
MAX REPS@85% pal 2-3min

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SN PULL till power position
6x5@81% te mave-% pal 2min

4 Kierrosta aikaa vastaan

30 Cal
20 Seinäpalloa
10 T2B

For time :

10 Box Step Ups 24"/20"
10 Sit Ups
20 Box Step Ups 24"/20"
20 Sit Ups
30 Box Step Ups 24"/20"
30 Sit Ups
40 Box Step Ups 24"/20"
40 Sit Ups
50 Box Step Ups 24"/20"
50 Sit Ups

Time Cap 13 minutes.

Warm Up
Band Pull Aparts + Banded Hip activation
then 2 sets
50 single unders
5+5 squat strech
5 inch worm with push ups
5 wall ball shots

Metcon
Every 5 min for 15 minutes (3 sets)
75-125 double unders
20-25 wall ball shots (unbroken set)

rest few minutes and get ready for squat cleans

Metcon
2 SETS
3 rounds
8-12 TOES TO BARS
3 SQUAT CLEANS @65-70%
REST 1:1 BWN SETS

target is sub 3 minutes on 3 rounds. cap 5 minutes.

Accessory Work
3 sets
20 weighted cossack squats
10+10 windmill
Go heavier on both movements each round.
rest 1-2 min

Cool down
2-3 min light air bike
1+1 min quad smash
1+1 min adductor smash
2+2 min abs/side/low back smash

Squat Snatch

5 x 3 x 80 - 85%

5 x (2 High Hang Power Snatch + 2 High Hang Squat Snatch)

Light