13 min amrap
100m run
12 jumping chest to bar
16 sit-up

11 Min AMRAP

11 Deadlift
11 TTB
11 front Squats
11 deficit HSPU
@70/55

5 rounds for time:
20 Push-ups
20 Abmat Sit-ups
20 Air Squats
5 Power Cleans @70/50kg
400m Run

Tempaus

5 Sets For Load:

3 Deadlift
2 Hang Power Clean
1 Push Jerk

Warm Up
2 rounds
1.5 min ski
1.5 min air bike or rowing
5+5 suitcase deadlits
5+5 single leg RDL
5+5 single arm db row
5+5 single arm floor press
15 hollow rocks
15 supermans

Strenght "Superset"
4 sets
Stiff-legged deadlift – 12+12/10+10/8+8/8+8 reps (yhden jalan mave, painot sen mukaan et liikepuhtaus säilyy, arvion miehet 30-50 ja naiset 25-35kg)
rest 1 min
Floor press x 8-10 reps (2 toistoa pankissa aina, kontrolloi alaslasku vaihe, ota vaikka pysäytyksellä.) Jumppamatto poikittain lapojen alle tekee mukavammaksi.
rest 2-3 min

Accessory Work
3 rounds
6+6 weighted lateral box step up
15 – 20 Banded Face Pulls
8 – 12 DB Pull Overs
8 – 12/side DB External Rotations
rest 1 min bwn round

3 rounds
8-12 barbell reverse curl + strict press (hauiskääntö myötäotteella ja hallittu tiukka pystyp.
8-12 french tricep turns with barbell (lay on bench, laita hieman tankoon painoa 20-25 kg naiset ja 30-35kg miehet
8-12 hammer turns with dumbbells
rest 2 min

2 rounds
12-15 barbell wrist curls
12-15 barbell reverse wrist curls
rest 1 min bwn round

5:00 Any Ergo
1:00 Banded Lat Stretch ( Each )
1:00 Banded Pigeon Pose ( Each )
1:00 Child Pose on Box
1:00 Squat Hold
3 x 15 Banded Pull Apart
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

Rest day - what did you do?

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

EMOM 12:
Power clean & push jerk @ 68%

5cm Deficit deadlifts, 20 x 1 @ 65%. Lift every :30s.

C) Accessory:

Banded strict CTB pull-ups, 4 x 12

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Skull crusher, 4 x 12

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4 x 12 Back extension on GHD

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3x
30 Russian twists
20 Slow knee tucks

3x1@MAX