Vauhtipunnerrus 3,3,2,1,1

nousevat painot, tauot 2 min.

Harjoituksen tarkoituksena on saada nostettua kaikki toistot.

Choose 1 of the following rep scheme:
21-15-9 / 15-12-9 / 12-9-6 reps of:
Ring push ups or Push ups
Strict Pull ups or ring row
Box jumps
This is not for time workout, but keep good speed/quality while going through this workout. Be smart how to split reps on long sets if necessary.

3 deadlifts @90% of last weeks 5 rm.
Perform set every 2 min for 10 minutes (5sets)

For time:
40 Power Cleans @ 52.5/35kg
30 Thrusters @ 52.5/35kg

• 10:00 Time Cap

On the min for 20 mins (5 rounds)
min 1 - rowing x 30seconds (80-90% pace)
min 2 - deadifts @ bodyweight x 8 reps (scale to 50% of max)
min 3 - box jumps x 12 reps (60/50cm)
min 4 - rest
1 rower per 3 person's .
You can also use same barbell if its not too big job to change weights.
1 box per 3 persons.
This workout shouldnt feel like you are smashed afterwards, but if want to make it more challengin put some extra weight to deadlifts @about 60% of 1 rm and do "high" box jumps so 75/60cm.

This was supposed to be in the program on 16th of December but... something went wrong :D

Pancakes

Are you struggling with the pancake stretch?

• If yes, watch the video below and start improving the position with the given instructions.
• If not, spend five minutes in the pancake stretch. You can just chill in the static position for the whole time or do dynamic stretching by doing 5x15 pancake good mornings with or without weight.

3 rounds for time

40 boxjumps
30 wallball shots (20/14lbs)
20 pistol squats

Every min perform 5 burpees

Every 3 minutes
2 reps V1
2 reps V1
2 reps V1
2 reps V*

-ei feileihin asti.

Every 2,5min
Back Squat 6x1 rep V*
-challenging load but not till failure.

Find push press 1rm. Use about 20 min.