• Warm-up
o Arm over chest
o Arm over head
o 10 arm circles forward
o 10 arm circles backward
o Grab foot behind alternating
o Hip Stretch
o Reach hands to toes

• Workout
o “The Chief”
5 rounds of 3 min AMRAP (As Many Rounds as Possible)
1 round is:
o 3 reps of power clean with dumbbell (one in each hand)
o 6 push-ups
o 9 squats
o After 3 min of work: Rest 1 minute
o Repeat for a total of 5 rounds of 4 minutes each round

AMRAP 14:00
21 Russian Swings
14 Pistol Squats total
7 Cal Bike/Row/Ski/Half Stairs

SuperSet
4 rounds;

Single Arm Front Rack Front Foot Elevated Split Squat x 8-10 each 3s down
Rest 60s.
Single Arm Landmine High Pull x 8-10 each
Rest 60s.

• Increase or improve from 10th Oct.

15 min AMRAP
10 push press 40kg/30kg
10 OHS 40kg/30kg
15 sit ups
15+15 side crunches
15 ABR (arch body rock)

3 min DU practice
then 3 x
5 pistols e/s
8 DB Bent over row e/s
3 depth jumps

---

Back Squat
8 reps @
65-70-75-80%
rest 2-3 min b/w sets

Supinated Band Pull-Apart: 4 x 15-20. Rest as needed.
+
- Global Foam Roll Thoracic Spine x 60s each
- 3-Way Banded Shoulder/Lat Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

3 sets of
6/leg Weighted Box Step Ups
6/side Sitting Alt. Z-press (DB or KB)
6 Strict Toes-to-bar (as strict and slow as possible)

Rest as needed, AHAFA

Warm Up
5 min cardio machine of your choise
perform 3 inch worm with push up every min. total 15 reps
then 2 rounds of :
10 scapula pull ups
5 kip to swings
5 kip knee raises
10 ring row
10 kb tater (kbs+goblet squat)
10 bench press (tempo slow down, fast up)

Strenght
Wendler program Bench Press and Back Squat
5 reps @40% of max
5 reps @50% of max
5 reps @60% of max
rest 2-3 min bwn sets.

Then Perform Same thing with back Squats 3x5 reps @40.50,60 % of 1 rm.

Prep for squat cleans and SHSPU's for 10 minutes and start quality workout

For Quality
2 sets
9-7-5 reps of
C2B Pull Ups / Pull Ups
Squat Cleans @40-45% of 1rm squat clean
rest 5 min and repeat

Skill
6-8 sets
15-25 double unders + 4-8 unbroken toes to bars
rest 30-45 sec bwn sets

Cool down
2-3 min light cardio
1+1 min forearms smash with barbell (barbell on rack on chest "high")
1+1 min tricep smash with barbell (barbell on rack)
1-2 min chest/bicep strech (hold from bar) eli mene "räkin läpi ja ota tangosta kiinni ja nojaa eteenpäin)
samalla tavalla jos avaisit rintakehää laittamalla kädet ristiin selän takana ja venyttäisit kädet suoraksi ja sitä
kautta rintakehään auki.

1A) Butterfly pull ups 5x8 or butterfly kip/kip 4x10
1B) bulgarian knee to chest jump 5x(5+5)

Työntöveto 3x3x60%

Maastaveto 6x80%

”Julle” 5x8
-lisää kuormaa viime viikkoon

Hypyt 5x3
-kuormaa tangolla tai käsipainoilla