• 5-5-5-5-5 of:
BB Power Snatch
Scaldati progressivamente e poi in 3 sets sali sino a una quintuple pesante ma ben gestibile con cui
senti di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

Deadlift 1 RM

4 sets of 3 @ light Weight

• 3 sec pause. on bottom

Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.
then
2 rounds
1:30 Rowing or Ski
5 inch worm with push ups
10 scapula pull ups
10 ring row with contolled tempo
10 hollow rocks

then we test holding movements before going for workout

Gymnastic Strenght Static holds
2-3 sets (tee 3 kierros ainoastaan jos 2 edellistä oli suht ok tehdä, jos oli jo maks raskas jätä kahteen)
:15-25 Ring Support Hold (feet together, front of you)
:15-25 Chin over bar Hold (feet together, front of you)
:15-25 RIng Dip Hold (feet together, front of you)
rest 20-30 sec bwn hold and 2-3 min after full round

Gymnastics
HSPU/PULL UP Progression
Emom 12
1) Strict HSPU x 4-6 reps
2) Hardened Ring row x 4-6 reps
3) Kipping HSPU x 4-6 reps
4) Bar Mu/ Kipping or Butterfly Pull ups x 4-6 reps (you can do c2b also)

Ekalla viikolla kun startataan tämä otetaan sellainen vaste liikeisiin että n.50-60% on
maksimeista tuo kyseinen toistomäärä. Ja skaalaus siis sen mukaan.
Esim. Voin tehdä yhdellä abmatilla 10 strict hspu niin valitsen itselleni harjoitukseen
1 abmatin jonka kanssa mennään tämä proge läpi ja aloitetaan esim tekemällä 5
toistoa ekalla viikolla, ens viikolla 1 toistoa ja kolmannella viikolla taas 1 toisto lisää.
Tavoite on se että toistoja jäisi ainakin se 1 pankkiin aina.

Prep for strenght
10 walking lunges
10 banded good mornings
10 hip bridges
then start prep for deadlift and walking lunges

Strenght
3 sets
8-10 deadlifts @60-70% of 1rm (2-3RIR)
rest 1 min
8-10 front rack walk lunges @heavyish weight
rest 2-3 min

Metcon
2 sets
250/300m row
then

9-7-5 reps
DB Clean&Jerk@15-20/22.5-27.5kg
Toes to bar
Box Jumps
rest 1:1 or alt time with partner

eli yks kierros on siis soutu + 9-7-5 pudotus ja sit lepoa se mitä meni ja uusiksi!

Midbody
2 sets
40-50 weighted ruissian twists
20-25 supermans (fast)
rest 1 min

Cool down
2-3 min light cardio
1+1 min hamstring strech
1+1 min banded bully strech
1+1 min leg across body strech

9 Rounds For Time

24 Push Ups
8 Deadlft 97,5/60kg

TC 20

• This workout is mostly a push-up workout. It is likely smart to break up these reps right from the start in order to manage fatigue setting in early on.

• Even though the barbell is light, it may be smart to throw 1 break just to give the arms a quick break before getting right back to work on the push-ups.

E60-90sec Squat Clean x12
1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4
10-12@RPE 4+

Hold your horses, this is not all
out. We will find 1RM in two
weeks.

500m row
2 sets
20 Wall Foam Roll
7 Parallette Shoulder Extensions
7 banded RKBS

---

5 rounds, rest as needed
1) 30s. Hollow Sliders on bench. Can be done on a rower as well
2) 4 Scoop to hollow
3) 3 3 pos. box drill

---

4rounds, each for time:

-10 hang KB snatch 16/12kg (5+5)
- 8 burpee over KB
- 3 x 10+10m shuttle run
- 1min rest

*score the slowest round

4 sets of 5 @ 65 - 70%

** 4 - 5 second isometric

Rest as needed

3 Sets:

12 - 20 Strict RIng Dip

Rest 1 min btw sets.

• Number of reps completed does not need to be the same for each set
• If needed use a band in order to complete 12+ unbroken reps at a time.