Warm Up
For 20 to 30 minutes at relaxed pace (HR @ 120 – 140)
2 min easy cardio
3 Strict chin up
6 Push ups
9 Situps
12 Walking lunges

then

Strenght
Back Squat 3x5-7 reps @40-50-60%
perform 10 kb swings right after squats

Bench Press 3x5-7 reps @40-50-60%
perform 5-10 ring row after bench press

Snatch Grip Deadlift 3x5-7reps @40-50-60%
perform 6-8 jumping lunges right after Snatch deadlifts (lasketaan normi mavesta, tarvittaessa ota vähän alaspäin kuormaa jos tuntuu suhteettoman raskalta kevyelle viikolle)
rest 1.5-2 min bwn sets

Midbody
2 sets
15+15 half kneeling pallow press with pause
15+15 banded standing trunk twist with pause
15+15 birddogs
rest 1 min

Cool down
2-3 min light cardio
10 scorpions ja niin että kädet 90 asteen kulmassa jotta saadaan rintalihakseen venytyst
1-2 min v- sit strching

3 rounds for quaity and speed
6 back squats 60% of 1RM
6 jumping push ups
5+5 one leg box jumps (5x35cm in a line)

LIGHT-MEDIUM+ WEEK / +MASTERS SM 4/6 🏋🏻‍♀️🏋🏻‍♂️

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WARM UP 2 rounds ~15min

5x SPIDER MOUNTAIN CLIMBERGS + 5x GOOD MORNING

5 SIDE STEP PLANK

4x GLUTE BRIDGE with ROTATION + 5x TABLE BRIDGE

5 BANDED SPLIT SQUAT -kuminauha vetää polvea ulkokiertoon

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MUSCLE SNATCH + OHS + SOTS PRESS
2[4+4+4]@painotanko/tanko pal 1-2min

HIP SNATCH BALANCE -on the toes & plates + OHS
3[5+2]@painotanko/tanko pal 1-2min

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SNATCH + SNATCH BALANCE + OHS
3-4[1+1+1]@painotanko/tanko pal 2min

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SNATCH + SNATCH Below Knee + OHS
1+1+2@nousu 50%, 6[1+1+1]@60-76% pal 2min

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MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
SNATCH + OHS
2+2@nousu 50%, 1+2@60%, 2+1@71%, 1+2@76%, 3[1+1]@81% pal 2min

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POWER CLEAN + SQUAT JERK + HIP CLEAN + SPLIT JERK molemmat puolet
-liikkeet HETI peräjälkeen
4[1+1+1+1]@tanko pal 2min

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KEHONHUOLTOA LOPPUAIKA!

50 v-ups
50 russian twists 15kg/5kg
40 goblet squats 24kg/16kg
40 kb swings 24kg/16kg
30 floor presses 60kg/40kg
30 push presses 50kg/35kg
20 cal rowing
20 DU

Partner wod ( You GO, I GO)
150 cal row
100 partner wall ball @9/6kg
50 KB USA swing @24/16kg
25 wall walk
50 Kb USA swing
100 partner wall ball
150 cal row

Timecap : 40 mins

Maanantai
Warm Up
3:00 cardio machine
10m lunges with tryyynk twiist
10m tin soidier walk
5+5 perfect strech
5 inch worm with push up (leveä haara)
10 wall squats
10 scapula pull ups + 10 kipping
10 hip bridges

Mobility as needed and test todays workout movements which need to and lets go.

Workout of the Day
For 30-40 minutes @ easy pace (HR 120-140)
2+2 Turkish get up
4+4 Windmill
6+6 Overhead reverse lunge
8+8 Clean and Press
10+10 Front squat
12+12 Russian KB swings
5-10m Duck Rack Walk (both sides)
1-2 min easy run

use light/moderate weight Kettlebell

Accessory Work
3 sets
8+8 Single Leg RDL (ota puntti käteen haastavammalle puolelle)
8+8 Single arm DB Row
8+8 Single arm Bench Press
rest as needed bwn rounds and movement, keep quality and control tempo. Weight should be
light.

Cool down
1-2 min prayer pose
1-2 min russian baby strech
1-2 min cobra to downdog pose

Kettlebell/Dumbbell Leg Extension 3 x 10-12 3s down. Rest 60s
+
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Aikaa vastaan:

• 50 DU
• 50 istumaannousu
• 10 turkkilainen ylösnousu @AHAP
• 40 DU
• 40 istumaannousu
• 8 turkkilainen ylösnousu @AHAP
• 30 DU
• 30 istumaannousu
• 6 turkkilainen ylösnousu @AHAP
• 20 DU
• 20 istumaannousu
• 4 turkkilainen ylösnousu @AHAP
• 10 DU
• 10 istumaannousu
• 2 turkkilainen ylösnousu @AHAP

TGU siten, että molemmille käsille tulee yhtä paljon toistoja. Käytä mahdollisimman raskasta painoa, mutta kuitenkin niin, että pystyt tekemään töitä koko ajan.

21-18-15-12-9 reps for time:
- Deadlifts @100/70kg
- T2B
$ Out:
25 C2B

Clean + Jerk
*Heavy double