Warm Up
2 rounds
15/12 calories row
10 glute bridges
20 band pull aparts
5+5 squat strech + 5 wall squats
10+10 single leg RDL + press

then
2 times with barbell
3 muscle clean + 3 hang power clean +3 push press+ 3 tall squat clean + 3 split jerks
rest 30s bwn

Weightlifting&Strenght
Every 1.5 min for as long as you like
1 Clean&Jerk
Naiset aloitus :25/30/35/40 ja siitä 2.5kg ylöspäin jos clean&jerk tavoite on 55-65kg ja sit jos sen yläpuolella niin 25/30/35/40/45 tai 50 kg:sta 2.5kg nousuilla ylös.
Miehet aloitus 40/45/50/55/60/65/70 ja siitä 2.5kg nousuilla ylöspäin jos tavoite rauta on 85-95kg, jos tavoite raudat on 100kg + niin voit aloittaa tämän 2.5kg korotukset esim 80-90kg kohdalta.

Malta tehdä pikkukorotuksia ja otetaan useita hyviä nostoja +80% kuormalla. Päivän raskain rauta kun on nostettu niin jätä siihen!

Accessory Work
2-3 sets
15-20 banded strict pull ups + 12-15 niskan takaa ojentaja käsipainolla
30-40 weighted medball russian twits + 10-15 knee tuck ups
rest as needed
ota reilusti kuminauha apua jotta saat hallitua liikeen, käytin itse mustaa nauhaa ja se oli passeli, poltti tosi makiasti kainalon alusia.

Cool down
2-3 min light cardio
ja venyttele illan päälle 1-2 min venytykset latsit/ojentajat/etureidet/lonkat

Treeni 1
Warm Up
2 rounds
2:00 cardio machine
3+3 Reverse lunge + trunk twist
3 dynamic squat strech
6 wall squats
6 scap pull ups
12 ring row
6 RDL + 6 normal deadlifts with barbell

Strenght
12-9-6-6-6 reps
Deadlifts, Building in weights
Perform 4-6 strict chin ups right after deadlifts
rest 2-3 min bwn sets

Accessory Work
3 sets
8-12 Double KB Front Squats
rest 1 min
8-12 DB hang clean&push press alt hand + 8-12 ring row
rest 2 min

Finisher
2 rounds
1:00 front plank
15/15 side plank knee tuck
Rest as needed

Skills
Drop Snatch Practice

Wod
20-18-16-14-12-10-8-6-4-2
Snatch
Goblet Reverse Lunge
10-9-8-7-6-5-4-3-2-1
Push-Up

Tc: 18’
@24/16

Afterparty
3 rounds
Adductor Side Plank x 10-20 sec / side
Side Bend x 15 / side @heavy
Rest:1 min

20s on - 20s off for 4 rounds
a) wall walk
b) strict pull up
c) rest
d) alternating (goblet) curtsy lunge
e) toes-to-rack
f) rest

5 rounds for time of

• 1 sub-0:45 250-m row
• 50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise

10 Rounds :

2 minutes ON
1 minutes EASY

Score: Lowest Average Watts of the 10 Rounds.

• In a few weeks from now we will complete a 20 minute echo bike test. This will be 1 if 3 workouts to help prepare for test.

• Set your echo bike to intervals of 2 minutes work, 1 minute rest. During the rest period, you´ll keep pedaling and complete an easy1 minute bike.

• At the end of the workout you'll record you lowest average watts of any round. this number will show during your rest period each round so just be sure to look out for this number while you are doing your easy bikes.

-The goal here is to feel out what pace you'd like to try to hold during your minutes test. This pace can be felt out and tweaked during this 3 week ramp out.

1. Kelkka
2. 6/6 Yhden käden kahvakuulaheilautus
3. 6-10 Wall ball
4. 40s Soutu
5. 4-6 Burpee boksin yli
6. Lepo

4 Sets Of 2 @ 75% - 80%

On The 6:00 x 5 Rounds:

1000/800m Row
Max Bodyweight Reps

Round 1 : CTB
Round 2 : HSPU
Round 3 : TTB
Round 4 : Pistols, alternating
Round 5 : 10m Shuttle runs

7 Sets fo 40-50% Unbroken Set

• Full Recovery between sets ** Use same modification than Unbroken max set .