A) Front Squats
3 x 4 @3-5% heavier than last week, every 90s.
– Goal: Max speed on each rep

B) RDL
3 x 10-12. Rest 90s.
– perfect slow & controlled reps with a moderate load.
– 2,5-5kg heavier than last week

strength

Incline bench press
6-6-6-6-6-6

accessory

3 sets of
8-12 single arm DB bench
Sub max inverted rows (barbell on rack)
Max rep ring bicep curls

workout

5-4-3-2-1
Heavy power clean (novice 3*KB swings)
3-6-9-12-15
Burpee pull ups

pump

100 banded straight arm lat push downs each arm

LÄMMÖT

HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
2 rounds:
10m + 10m Single Arm Overhead DB Carry
3 + 3 Pistol Squat
3 + 3 Banded Bird Dogs (kumin. ristik.käsi/jalka)
2 + 2 Banded Hip Joint Mobilizations (kumin.nivuseen - suunta sivusta, puolipolviasento, lonkan ulkokierto, työnnä kädellä polvea poispäin 4x + rintarangan avaus 4x + lonkan sisäkierto 4x, kumin. suunta suoraan takaa, vie jalkaterää ulkokiertoon ja samalla lantiota sisään ja ylöspäin)

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1-2 rounds: Clean (Cl) Grip
3 x [2s Stop Above Knee Clean]
3 x [Clean High Pull + Muscle Squat Clean]
3 x [Chest Clean + Hip Clean + Clean Above Knee + Lean Below Knee]

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ETUKYYKKY
2@30%, 2@45%, 2@60%, 2@70% pal. 2-3min

BOKSI TAKAKYYKKY (90°)
2@50%, 2@60%, 2@70%, 2@80%, 2@90%, 2@100%, 2@105% pal. 2-4min

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TYÖNTÖVETO, 5 cm KOROKKEELLA (½-ote)
4@60%, 3x4@70 ty-% pal. 3min

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OHEISHARJOITTEET 2 kierrosta
1 BACK PLANK, hold 60 s (kuormaa)
5-8 2-ARM DB OHS

DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA

AMRAP 5

10m Handstand Walk (5m UB)
25 Wallball 30/20p

Any ergo 15 minutes, basic condition

AMRAP 5

4 RMU
20 Wallball 30/20p

Any ergo 15 minutes, basic condition

AMRAP 5

8 TTB
15 Wallball 30/20p

Any ergo 15 minutes, basic condition

*AMRAPIT on sitten niinku oikeita amppareita, eikä mitään puuhastelua :)

strength

Z-Press
6-6-6-6-6
Build to 90% effort by last set

accessory

3 sets of
Sub max ring dips or push ups
Max rep bench dips
8-12 reps supinated barbell bent over row

workout

3-5 sets
1 turkish get up each arm
1 length arm over arm sled pull
Max rep banded low row
*aim to go heavy, increasing weight each round

pump

150 banded tricep extensions in as few sets as possible

Emom 5rouds

Power clean
Hang power clean & Jerk
Hang clean & Jerk

Every 90s rounds
Power clean & Jerk
Clean & Jerk

Every 2min 5-6rounds
Clean & Jerk

2 Sets
AMRAP 7:
2 Rope Climbs 4m
10 Thrusters 35/25kg

Rest 5min btw AMRAPs

5 Sets of Snatch
Set 1: 2 @60%
Set 2: 2 @60%
Set 3: 2 @65%
Set 4: 2 @65%
Set 5: 2 @70%

• Rest 2min btw

3 rounds for quality AHAFA

12+12 land mine shoulder press
24m frog pump
10 jefferson curl

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strength

Jerk
Novice: A: 5*3 tall jerk
B: 3*5 push press (75% of last session)
Advanced: A: 7*2 split jerk RIR 2 by last set

workout

15 min EMOM
Min 1: 12 heavy KB swings
Min 2: 30 sec weighted plank
Min 3: 60 sec skipping