Maastaveto 3x1 (80-82,5-85%)

Takareidet kumpparilla 3x15 / jalka

Sivutaivutus 3x15 / puoli

Maastaveto 8x50%
-päinvastainen tekniikka

3 rounds:
8 Kipping Deficit Handstand Push-ups
Rest 1:30
6 Strict Handstand Push-ups
Rest 1:30
6 Strict Handstand Push-ups
Rest 5 mins

With partner, 90s on - 30s off x12, alternate between a & b.
a) 10 syncro burpee + amrap russian kbs (32/24)
b) 5 syncro push up, 10 syncro sit up + amrap box jump (60/50)

AMRAPs are done as YGIG.

3 rounds for time of:
40/30cal Row
30 Alt. DB Hang Clean & Jerks 20/15kg
20 Box Jumps 60/50cm
10 Power Cleans @55% (TnG)

TC 20min

• Get as far as you can in this workout, this should be a challenging time cap. Build a plan that will allow you to get the most out of yourself!

Etukyykky Nousu raskas 3
Bulgarian splitti 2x7 / jalka

Leuanveto 3 x 5 raskas
Alatalja 2x13

Hyvää huomenta 2x20
Russian twist 2x15-20

LIGHT WEEK 8/13

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

3x *one side
CAT COW &
DOWNWARD FACING DOG with 10x calf pumping AND 8x thoracic rotation with cross ankle touch
&
LIZARD &
WIDE LEGGED FORWARD BEND TWIST POSE &
WARRIOR I &
STANDING YOGA SEAL

8-10x
CHILD POSE w/ thera banded HAND RAISE *kuminauha polvitaipeen takaa käsiin, lapatukiharjoite

• KIERROS ALUSTA TOISELLE PUOLEN

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2x 3+3+3 RDL + GOOD MORNING OH on the toes + BACK SQUAT
2x 5 ARM FRONT RACK ELBOW ROTATION

3x1+1 PAUSE JERK DRIVE + JERK DRIVE pause bottom pos.
2x1+1 DD & PP + 2x1+1 DD & PJ + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side, *(dip&drive=DD)

FS & PP & BS & PP + FS & PWR J & BS & PWR J + FS & SJ & BS & SJ + FS & 1+1 SPLT J & BS & 1+1 SPLT J

2+2 STEPPING SPLIT JERK
2+2 JERK RHYTHM DIPS *3 dips + 1 split jerk
3+3 REBOUND JERK
2+2 GMS SPLIT JERK DROP
2+2 HIP HINGE + REAR LUNGE + LUNGE

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SNATCH from POWER POSITION
8x1@up to 60% sn-% pal 1min

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BLOCKS CLEAN + SPLIT JERK *bb above knee
8[1+2]@60% jerk-% pal 2min

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VERTICAL JUMP
3x3 pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

20-50 FLUTTER KICK
10@weight REAR DELT FLY
10@weight BACK RAISE

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10 rounds:
3 burpee box jumps
6 pull ups
9 push ups
12 air squats
150 m run or 200/150 m row

60 s rest every 2 sets.

10 rounds for time of:

• 5 pull-ups
• 5 push-ups

5 rounds for time of:

• 10 GHD sit-ups
• 10 back extentions

2 rounds for time of:

• 25 wall-ball shots, 20-lb. ball
• 25 box jumps, 24-inch

Rest as needed between couplets. Post time for each couplet to comments.

AMRAP 12

Bike 15/12 Cal
10 Medball thrusters 20/14p
0:40 Wallsit

Front Squat

5 x 3, same weight across

Send off 3:00