EMOM 10
O: 40 DU's + ME unbroken HSPU
E: rest

500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R

---

Pause front squat

3 x 3 @ 80% from last weeks ME
rest 2 min b/w sets
4 sec hold at the bottom, NO BOUNCING up

A) Snatch EMOM 10
3 Snatches @55-65%

B) Jerk EMOM 10
1+2 Clean and jerks @55-65%

C) Accessory:

3x
1:00min plank on rower
30+30m 1-arm suitcase carry

Or

Abs of choice!

EMOM for 12 min:

1 clean & jerk

Use same weight for 12 reps.

VX7A

MEDIUM+ WEEK 3/14

WARM UP kesto yht. n.20min
1-2 rounds:

4 LUNGE THORACIC ROTATION with back leg taps both side

5 FROG POSE with OPEN CHEST + 5 TABLE with THORACIC ROTATION

3-5 STEP DOWN

5 TOP SIDE HALF MOON + 5 GOOD MORNING SQUAT PRESS with plate

--

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 + GM S SN DROP
2x1 HIGH PULL + 3 SN *clean & no hook grip
2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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BENCH PRESS
8@up to 76%, 5x8@drop -10% pal 2min

--

BENT OVER ROW
3x10@RPE8 *2-3 reps reserve pal 2min

---

FS
*warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way down from the standing to squat bottom (dip/80°-90°/full)
5-6x6@76-79% pal 2min

--

RDL sn grip
4-5x6-8@71-76% sn-% pal 2min

---

ACCESSORIES 3 rounds (OpenGym alue)

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

1:00 Banded Lat Stretch ( Each )
1:00 Pigeon Pose ( Each )
1:00 Child Pose
1:00 Squat Hold, Bottom

3 x 15 Banded Pull Apart
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

5:00 Cardio

For Total Load:

5 Sets of 5

4x5 Deadlift
Set 1: @65%
Set 2: @70%
Set 3: @75%
Set 4: @80%
- Pause 2sec below the knees
- Rest 2-3min btw sets

For time:

10-1 Push Press
10-1 Front Squat
100m Run

Barbell 42,5/30kg

( 8 - 15 )

Warm Up
5 min Rowing, 40s easy / 20s moderate x 5 times .
then
Squat and Front Rack Mobility as you like.
then
2 rounds
5 deadlifts + 5 muscle clean + 5 thrusters
10 scapula rolls + 10 ring row
5 burpee pull ups

Strenght
Thrusters
1x8 reps @65-70% (+2.5-5kg compared last week to each set)
2x6 reps @70-75%
1x4 reps @75-80%
rest 2-3 min bwn sets

Weighted Chin Ups / Chin Ups (+1.25-2.5kg compared last week to each set)
2x8 reps @35-40%
1x6 reps @40-45%
1x4 reps @45-50%
rest 2-3 min bwn sets

Saat tehdä tämän myös halutessasi niin että teet 4 kierrosta : Thrusterit, lepo 1-2 min ja leuat, lepo 2-3 min ja uusi round.

Metcon
Every 2 min for 8 minutes (4 sets)
2-4 sandbag cleans (under 30s)
4-6 burpee pull ups
rest 5 min
For time
12-16 sandbag cleans
20-30 burpee pull ups

target is sub 1 min on first part and second "for time" part is sub 6 minutes. go hard always when working

Midbody work
2 sets of
8+8 lateral box step up (kontrolloi liike alas/ylös)
8+8 birddogs (2s pause on each rep)
8+8 half kneeling kb bottom up press @8-12kg
8+8 tall kneeling kb halos
rest 2 min

Cool down
2-3 min light cardio
1 min prayer pose strech
1+1 min piriformis strech
1+1 min couch strech