LIGHT WEEK 8/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 LUNGE THORACIC ROTATION with back leg taps both side + SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION both side + 2x LEG EXTENSION + 2x RUNNER POS. with ROTATION

2 TABLE with BREAKDANCE & T-PLANK/STAR PLANK

3-5 STEP DOWN / PISTOL SQUAT

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2x FS + PP + GMS + PP + SJ + OHS + STS P
2x2 RDL + 2 DL + 2 Bendlay Row + 2 FS + 2 SP + 2 BS + 2 SP + 2 GM *bench grip
2x TALL SN + SN DROP + SOTS PRESS + OHS
2x1 HIGH PULL + 3 SN *clean & no hook grip
1-2x 5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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BENCH PRESS
5@up to 84%, 4x5@drop -10% pal 2min

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BENT OVER ROW
2-3x6@RPE8 *2-3 reps reserve pal 2min

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FS
*warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way slow down from the standing to squat bottom (dip/80°-90°/full)
5x3@76% pal 2min

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RDL cl grip
3x3@84% pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

8 BENCH DIP, BW/+WEIGHT
20 SIDE BENDS, BB
8+8 OH LUNGE with HIP RAISE, DB/PLATE

AMRAP 25 min

400m run
12 T2B
16 alt. DB snatch
RPE 7 / HR @75%

500m row
3x
7 bird dog row
3 low box jumps to straight legs
5 banded RKBS

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2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean and push jerk

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In 20 min built up to 85% of 1 RM

hang power clean
+
squat clean
+
push jerk
+
split jerk

Double Leg Banded Hamstring Curl: 3 x 25
+
- Scorpion Stretch - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3-4rounds:

10-15 banded pull apart
10+10 s.l Romanian deadlift
5+5 windmill

For time:

2k Row
150 Double Unders
1 Mile Run
150 Double Unders
2k Row

TC 40

10 RFT:

10 m Handstand Walk ( 5m Unbroken )

TC 10 min

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child Pose
1:00 Squat Hold

3x15 Banded Pull Aparts
3x15 Glute Bridges
3x15 Hollow Rocks

5:00 Easy Cardio

5x 6min ON/3min OFF

A) Run 400m
+
AMRAP of
30m Farmers Carry
20 Bag Swings
10 Bag Squats

B) Row 500/400m
+
AMRAP of
6 Pullups
9 Pushups
12 Overhead Walking Lunges 22,5/15kg

C) Run 400m
+
AMRAP of
30 Ground to Overhead 20/15kg plate
20 Situps
10 Burpee jump to Plate

D) 35/28 Cal Bike
+
AMRAP of
6 Handstand Pushups
9 Box Jumps
12 Wall Balls

E) Run 400m
+
AMRAP of
6 Ring Dips
9 Toes-to-bar
12 Pistols

3 rounds
Run 200 Meters
20 Air Squats
10 Push-ups

Rest 1:00

2-3 rounds
Run 200 Meters
10 Back Squats @ 40% of max
5 Pike Push-up

• Goal: Sustainable, easily repeatable efforts each round.
• Rx+: Alt. Pistols for Air Squats, Strict HSPU