Väliviikko ohjatuista treeneistä, omatoiminen tekeminen,Tällä viikolla keskity latailemaan akkuja ja rauhoittumaan. ens viikolla otetaan käynnistelyviikko treeneissä ja viikolla 2 jatketaan normaalisti, vaikka loppiainen on omatoiminen.

OMATOIMI

12 Days of Core:
1 Strict T2B
2 Burpees
3 Pushups
4 Hollow rocks
5 DB Presses
6 Renegade rows
7 Arch rocks
8 Russian twists with KB
9 Ring rows
10 KB swings
11 AMSU
12 Weighted walking lunges

(1st round 1 rep, 2nd round 2+1 reps, 3rd round 3+2+1 reps etc.)

1-2x1x[3+1]@barbell, 3x1x[3+1]@70%, ohs-%, rest btw sets 2min

15 min emom

2 weighted pull-ups
4+4 bent over row
8 ring row
1 negative ring dip (5-7 s)
5 negative push ups (3 s down)

Hang Power Snatch
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM HPS

EMOM 10 (0:45 work / 0:15 rest)

1) Pull-ups*
2) Single-leg squats, alt

• You can choose chest-to-bar or regular here

A, 4 sets / rest btw 1:00
-Barbell Reverse Lunge x 8/8
Use the heaviest weight you can for each set.

B, Banded Deadlift
- Build up to a heavy triple
- Sets: 8,6,4,3,3,3

C, 3 superset: Every 2:30
-Hip Dips x 8-10 / side
-Psoas march x 8-10 / side @mod KB

DEADLIFT + DB MILITARY FLOOR BENCH PRESS

1-2-3-4-5-5-4-3-2-1 reps

1 reps deadlift and 1 reps db military floor bench press, next rounds 2 reps deadlift and 2 reps db... and so on

Choose load (50%-70% of maximum) and stick with that weight through all rounds. Rest as needed between rounds.

With a running clock, perform (30) Deadlifts & DB Military Floor bench Press as fast as possible but QUALITY. Any type of Deadlift is acceptable (conventional, sumo).