Laji 1: "Keuhkot ja kintut"

Laji 2: "Voima"

Laji 3: "Nopee"

Laji 4: "Soutaen olisit jo perillä"

1A) Shoulder press 3x5x55% deload
1B) copenhagen plank 3x(15s+15s)

EMOM 16:
1) 20s. Top Of Ring Dip Hold
2) 20s. Scapula Pull-ups
3) 20s. Bottom Of Ring Dip Hold
4) 20s. / 20reps Kip Swing

Emom 45

1) Kone
2) Kone
3) 10-15 Rengassoutua
4) 10-16 Pistooli- tai bulgarialaista kyykkyä
5) 10-16 Sivutaivutusta KK:lla

Tri-Set
3 rounds

Pistol Squat x 6-8 each
Rest 60s
Good Morning x 6-8 (light and focus on range of motion)
Rest 60s
Band Lat Pull-Down x 20-25
Rest 60s

• Scale pistols: weighted, normal, post-assisted, pistol to box.

4 x 6 V.1/120s

2 rounds
20 banded bench ”t2b”
20 hollow rocks
20 hollow hold

2 rounds
25 ghd back extensions
Max ghd back extension hold

50, 40, 30 , 20, 10
double unders
alt. pistols

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg
3 vertical jumps

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Tempo front squat
4x3 rest 2min
4-2-X-2
add 2kg to last week

SitUps 3x20 + koko kropan kevyt/valmistava venyttely

Kyykky 3x3x80%

Penkki 2x6x75%

Yhden käden kulmasoutu 3x8-15 / puoli
-raskas