TEEMA - HARTIARENGAS
Aktivoinnit
• Painot kädessä olkapäiden pyöritykset
• Olan kohautukset
• Ylhäältä lapaveto —> soutu
• Vaaka lapaveto —> soutu
• V-nosto
• Ylhäältä päin käsien lähennys kuminauhalla
• Yhden käden työntö kuminauhalla
• Swimmers hower
• Pull over

VOIMA
Leuanveto vastaotteella
3 x 6-8

AMRAP 8 min
10m + 10m Tarjoilijakävely
5 x Wall ball
5 kcal laite

4 to 5 Sets :

8-12 Overhead squats @ 50-60%1RM OHS

Go every 1:30 – 2:00

Back squat

Build to a heavy set of 4 (H4) for the day @ RPE 8 (84-87%)
+
1 x 6-10 @ 80-90%H4

Run 30 Minutes @ HR Zone 3
Run 15 Minute @ HR Zone 4-5
10 Minutes Recovery

For time

• 30 Burpees
• 30 Chest-to-bar pull-ups

• 30 Alternating dumbbell snatches (♀ 35 lb, ♂ 50 lb)

• 20 Burpees

• 20 Chest-to-bar pull-ups

• 20 Alternating dumbbell snatches (♀ 35 lb, ♂ 50 lb)

• 10 Burpees

• 10 Chest-to-bar pull-ups

• 10 Alternating dumbbell snatches (♀ 35 lb, ♂ 50 lb)

a ) Main strength /push-pull/
Week3

5 supersets
4-6 Barbell strict press@mod-heavy
10-12 Chest supported DB row@mod-heavy

— try to increase loads slightly from previous week

b ) Accessory strength /chest-delts/

3 sets
10-12 Banded low to high chest fly
8-8 Single arm incline DB bench press@mod.

3 sets
10 alt. Filly press@mod.
10-12 Forehead supported rear delt raises@light

c ) ‘Burn out’

6 rounds for time
3 HR push up
5 Push up
7 Burpee
time cap: 7 min

Incline Benchpress 2x8

Tabata 20/10s:
- Russian Twist

Then

3-5 sets:
:45 Sandbag Bearhug Hold 60/40kg
- Rest as needed

35' Liit
One @ Erg Bike moderate pace

Other perform 1 Round of:
A)
15m Dual farm rack lunges (7.5m x2)
3 Bar Pull-overs / 6 Knees to Bar
8 Dual DB Power cleans

B)
30m Dual DB farm carry (7.5m x4)
30"s Handstand wall hold / 30"s Hollow hold
8 Dual DB Front squats

Treenaaja ___________ Kuntoilija
22.5/15kg _____________ HAP

Variate A & B

8 min
10 cal row
20s. hs hold
5 behind the neck sots press, add weight each rounds
5 back squat jumps

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Over head squat
5x evert 2min
3 @ as heavy s form allows