10x3
@85% 1rm deadlift

MEDIUM+ WEEK 5/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 LUNGE THORACIC ROTATION with back leg taps both side + SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION both side + 2x LEG EXTENSION + 2x RUNNER POS. with ROTATION

2 TABLE with BREAKDANCE & T-PLANK/STAR PLANK

3-5 STEP DOWN

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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
2x1 HIGH PULL + 3 SN *clean & no hook grip
1-2x 5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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BENCH PRESS
3x8@64%, 6x8@drop -10% pal 2min

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BENT OVER ROW
3x5@RPE8 *2-3 reps reserve pal 2min

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FS
*warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way slow down from the standing to squat bottom (dip/80°-90°/full)
4-5x4@84% pal 2min

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RDL sn grip
3x5-6@76-78% pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

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

Back Squat

5 sets of 3

Result is sum of total.

GO EVERY 3:00

3-4 rounds as a superset:
10 Dead Bugs (2=1)
10 DB/KB Plank Pull Through
- For quality, good and solid reps
- Focus on maintaining a flat back on dead bugs, by rotating your pelvis
- Rest 1-2min btw sets

For time:
27-21-15-9
- Cal Row
- GHD Sit-ups

Rest until 15min

27-21-15-9
- Burpees
- Pull-ups

Rest until 30min

400m Run
27-21-15-9 WB 9/6kg

Warm up
3 rounds
10/12 calories rowing
8 GTOH with plate
4+4 cossack squats with plate
12 v-ups

then get ready for Back Squat

Strenght
Front Squat 3x5 reps @65% of 1rm
hit every 3 minutes for those 5 reps. 2-3 times warm up sets before working sets.

Weighted Pull ups 3x5 reps @moderate heavy weight
hit every 3 minutes for those 5 reps. 2 times warm up sets before working sets.

Workout for quality
4 rounds
12/15 calories of ski erg
12 db snatches @10-15/17.5-22.5kg
12 goblet squat with same db
2 wall walks
rest 1-2 bwn rounds

Accessory
2 sets
12+12 single leg hip bridge
24 hollow rocks
rest 2 min

Cool down streching
3-5 min light cardio
1-2 min v-sit strech
1 min nivusten venytttelyä
1 +1 min hauis
1+1 min kyynärvarret

For total load :

5 Sets of 4

Once the bar is lifted to the hips, the first rep begins. Lower The bar to 1 inch off the ground, then immediately come back up to the full stand.

Athelets should aim to lift heavy weights across the 5 sets to maximize their score.

Block power snatch
5 sets of 3
@ 60 % of 1 RM
rest as needed
same weight

AMRAP 12

40 Double Unders
20 Push Ups
10 Toes To Bar

Double Unders: in 1:00 or less

Push Ups : in 1:30 or less. Elbows should fully lockout at the top. Chest should hit the floor at the bottom.

TTB : in 1:00 or less

Let's pick one movement that is a non-negotiable unbroken movement. For most athletes that is goin to be double unders or toes to bar.

Most athletes are goin to need few breaks on push ups.

6min amrap

6 Push-up
6 Knee raise
6 Burpee to target