"Dips ( with dip bar)
6, 5, 4, 3, 3
- Keep feet in front of you, shoulder must come below elbow every set.
- All reps must be strict.
- Rest 2 min b/w sets.
- Can use same weight as last week.

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After you're done with all 5 sets of dips, rest 5 min then

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Chest to bar pull up
6, 5, 4, 3, 3
- Visible touch on the bar, every rep.
- All reps must be strict.
- Rest 2 min b/w sets
- Can use same weight as last week.
In both movements reps will go up the next 11 weeks, use weight that you're able to perform with out fails. Weight can be built across.

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The reps are going up as follows:
Week 8 - 6, 5, 4, 3, 3
Week 9 - 6, 5, 4, 4, 3
Week 10 - 6, 5, 5, 4, 3
Week 11 - 6, 6, 5, 4, 3

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If you are using bands make sure to progress as weeks go by.
Example:
week 1, use a red band sets 1-3
week 2, use a red band only 2/3 of reps in sets 1-3
week 3, use a red band only 1/3 of reps in sets 1-3
Week4, use a red band only for the largest set and the sets 4-5 have weight.
Week 5 loose the band, add weight to sets 3-5
and so on.."

Gymnastic Strenght / Choose the rep scheme below :
For time
12-10-8-6 OR 9-7-5-3 reps of :
Strict Pull ups / Chin Ups
Strict HSPU
rest 5 min
For time
15-12-9-6 OR 12-10-8-6 reps of :
Butterfly/Kipping Pull Ups
Kipping HSPU

• time target is sub 6 mins, cap 10 min.
• Be smart on listening yourself and ability to perform reps. Dont start with too big set unless you are a ninja! Breaking up sets from the start and keeping rest time short bwn reps would be the best way to learn from your strenght/stamina level on this movements. Score is total time of both "for time" parts.

This is class programming
TABATA´s
2 Rounds
1) DU/SU
2) DB alt oh+front rack carry
3) KBS
4) Ring plank hold
@ 70% effort

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OR TRAINING BY YOUR SELF OUT OF THE CLASS

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EMOM24
M1) 40-60 Double Unders (40s. practice)
M2) 6-10 1-arm DB OHS e/s, 22.5/15kg
M3) 10-15 Chest to bar
M4) Rest
Stick with same reps scheme and scale

5 x 2:30 @ 105% of your 3 minute watt average
rest 5 min b/w

In Class
4 x AMRAP4
Alt A and B.
4min Rest between amraps.

A) Row 40/30 cal row
Remaining time amrap wall ball.

B) Row 40/30cal
Remaining time amrap
burpee

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OR

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6 rounds of
10 cal row
20m sled push
1:1 rest
mark down your times per round

KEHONHUOLTOVIIKKO

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

Skaalattu:
- 60min Kevyt
- Kevyttä, tauotonta liikkumista
- Tee 10-15min välein 10-15sek mittainen spurtti (tai jos spurtti ei onnistu niin tee 5-10x ilmakyykkyä paikallaan mahdollisimman nopeasti)
- Kontrolliksi: 55-70% syke maksimista tai PPPP
Kuntoilija:
- 65min Kevyt
- Kevyttä, tauotonta liikkumista
- Tee 10-15min välein 10-15sek mittainen spurtti
- Syke 55-70% maksimista, vain kevyttä hengästymistä. PPPP.
Pro:
- 80min Kevyt
- Kevyttä, tauotonta liikkumista
- Tee 10-15min välein 10-15sek mittainen spurtti
- Syke 55-70% maksimista, vain kevyttä hengästystä. PPPP.

40-50min HR 60-65% tai 60min kävely ulkona HR 55-60%

KB Curls: 3 x 8-10. Rest 60s.
+
– Foam Roll Hip Flexors x 60s each (6-12 inch passes)
– 60s each side Biphasic Hip Flexor Stretch
– Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

With barbell 2 rounds (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 cleans + 3 split jerk
rest 1 min bwn rounds

then start to build for clean weight and start workout

Every 2 min for 10 minutes (5 sets)
3-position squat clean (high hang, below knee, floor)
2 sets @ 70-75% and 3 sets @75-80% of 1rm clean.

rest / prepare for split jerk 5 mins

Every 2 min for 10 minutes (5 sets)
Split jerk x 3 reps
2 sets @ 70-75% and 3 sets @75-80% of 1rm jerk.

rest / prepare for clean deadlifts 3-5 mins

Every 2 min for 6 minutes (3 sets)
Clean Grip Deadlifts x 3 reps @75,80,85% of 1rm clean.
Pause for 1sec (10cm off the floor, below, above knee and mid thigh)

Focus on pulling "line" its different from normal deadlift. Keep your chest/shoulder over the bar until you are above the knee.
Then start to raise your torso and bringing hips under the bar.

Let us know what weights you used on this session.