3 - 4 Sets of 8 - 12 reps:

a) Barbell Bent Over Rows
b) Barbell Good mornings
c) Neutral Grip Dumbbell Curl

In 40 minutes ascend the ladder as far as possible:
800 m run
6-10-14-18…
DB power clean
DB push press
DB front squats

MEDIUM+ WEEK 9/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 LUNGE THORACIC ROTATION with back leg taps both side + SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION both side + 2x LEG EXTENSION + 2x RUNNER POS. with ROTATION

2 TABLE with BREAKDANCE & T-PLANK/STAR PLANK

3-5 STEP DOWN / PISTOL SQUAT

--

2x FS + PP + GMS + PP + SJ + OHS + STS P
2x2 RDL + 2 DL + 2 Bendlay Row + 2 FS + 2 SP + 2 BS + 2 SP + 2 GM *bench grip
2x TALL SN + SN DROP + SOTS PRESS + OHS
2x1 HIGH PULL + 3 SN *clean & no hook grip
1-2x 5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

---

BENCH PRESS
5@up to 86%, 3x5@drop -10% pal 2min

--

BENT OVER ROW
2x6@RPE9 *1-2 reps reserve pal 2min

---

FS
*warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way slow down from the standing to squat bottom (dip/80°-90°/full)
3x2@92% pal 2min

--

RDL sn grip
3x3@86% pal 2min

---

ACCESSORIES 3 rounds (OpenGym alue)

12 TRICEPS PUSH DOWN, banded
BACK EXTENSION MAX HOLD, bw/weight
10+10 BANDED 1-LEG GLUTE BRIDGE

AMRAP 25:
50 AbMat Sit-ups
40 Box Jumps
30 Front Rack Reverse Lunges 35/25kg
20 Push Press 35/25kg
100 Meter Farmers Carry 22,5/15kg

*Score = Rounds + Reps

Rest day - what did you do?

45min tasaiseen tahtiin.

500m soutu (normaalia isompi vastus)
30 Boxille nousu
30 Kb Vertical swingi
30 Slamball kyykky
30 Slamball heitto

For total Load:

5 sets of 3

AMRAP 9

2-4-6-8-10-12....

Push Ups
Kettlebell Swing
Reverse Lunge

5 rounds for time:
15/11cal AB or 20/16cal Row
12 T2B
9 Burpee Box Jump Overs 60/50cm

On The 2:00 x 15

500/400m Bike Erg
AMRAP "Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squat

Score : Total Angie Reps