-5-8 kipping pull-ups
*focus on technique

A,
Pause Back Squat 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec hold at the bottom of each rep.

B,
Complete as many rounds as possible in 12 mins of:
9 Dumbbell Front Squats, 22,5/15kg
6 Dumbbell Ground-to-Overheads, 22,5/15kg
3 Ring Muscle-ups

Goal
6 Rounds

C,
3 rounds for quality of:
15 Pike Compressions
5 Eccentric Barbell Good Mornings, pick load, 5 secs

Wendler week 1, deadlift. Do sets E3MOM.
1x5 @58-60%
1x5 @66-68%
1x5+ @76-78%

Last set is AMRAP without going to failure.

3 Rounds:

1:00 Row
10 Medball Deadlift
10 Medball Front Squats
10 Medball Shoulder Press
10 Medball Thrusters
10 Medball Floor Slams

Leveä penkki 5x10x50%

Ojentajat kumpparilla 5x15-25

Vipunostot taakse 5x15-25

For time:
100 swing
Every 2 minute 200 /250 meter row

Rx 24/ 32 kg

Every 2.30 x10

11/8 cal bike
8 front squat (moderate heavy)
4 devils press @2x22/14kg

push press 3x5x80%

Warm up

A) 4-6min easy erg
+ dynamic stretching (if needed)

B) Front squat warm-up:
3-4x5 increasing weights

Workout

A) Front squat
5x3 @75%+
Go every 3min

Painoa voi korottaa sarjoissa, jos liikkuu hyvin tai voi pysyä samassa. Älä mene kuitenkaan maksimeihin.

B) 3 rounds
8-10 pendlay row
8-10 DB bench press
2min rest

C) Accumulate 40-50 DB biceps curls and 40-50 banded triceps extensions

Liikkeissä voi vuorotella ja kerryttää molempia yhteensä 40-50x. Pidä lepoa tarpeen mukaan.

WarmUp
2 sets
2 min cardio + 5 inch worm with push up + 10 scapula pull ups + 3 burpee pull ups

Gymnastic Strenght Static holds
2-3 sets
:10-15 L-sit hold on rings/box/parallettes (feet together, front of you)
:20-30 Chin over bar Hold (feet together, front of you)
20-30 shoulder taps on wall climb position
rest 20-30 sec bwn hold and 2-3 min after full round

Gymnastics
HSPU/PULL UP Progression
Emom 12
1) Strict HSPU x 5-7 reps
2) Hardened Ring row x 5-7 reps
3) Kipping HSPU x 5-7 reps
4) Bar Mu/ Kipping or Butterfly Pull ups x 5-7 reps (you can do c2b also)

prep for Strenght
2 rounds
7+7 weighted single leg RDL
7+7 Front rack reverse lunges
7+7 upright row
then start prep for deadlift and reverse lunges

Strenght
3 sets
6-8 deadlifts @65-75% of 1rm (1-3RIR)
rest 1 min
8-10 front rack reverse lunges in place @heavyish weight
rest 2-3 min

Metcon
10 min amrap
10 burpee (muista ojentaa suoraksi)
10 wall ball shots
10 box jumps, step down. 50/60cm
goal is 5-7 rounds total. Just start working, dont start out too hot. helppoa liikettä mut syke otetaan ylös. Pienet tauot liikkeeiden välissä,

Optional ekstra
Midline strength circuit – 2 rounds of
10s hollow bhold
Full roll to the left (land back in hollow hold)
5-sec Hollow hold
5 V-up snaps (straight legs)
4 Russian V-up snaps
3 Candlestick deck rolls
5-sec Hollow hold
Full roll to the right (land back to hollow hold)
10-sec Hollow hold
Full roll to the right (land back in hollow hold)

Cool down
2-3 min light cardio
1 min cobra to downdog (5s per pose each time)
1 min quad truped position (eli polvi-istuntaa ja siinä hengittelyä)
1 min frog position strech (nivusten venytys)