Ring to chest pull up prog
5-5-5-4-4-2
rest as needed
use bands or weights
Ring dips prog
5-5-5-4-4-2
rest as needed
use bands or weights

RECOVERY

10-15:00 minutes of banded march.

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45-60 minutes of zone 2 bike, row, ski, swim etc.

Zone 2 -sykealue on 60-70% maksimisykkeestä

FINISHER
3 SETS
10/10 DB Bent Over Rows
12-15 DB Upright Rows
:30/:30 Side Plank
-Rest As Needed b/t Sets-

Kyykky 2x4x80%

Penkki 2x4x80%

Maastaveto 4x80%

800m bike erg
then 3x
7 land mine press e/s
7 bb bent over row
20s. wall facing HS hold

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Push jerk/squat jerk
7x every 3 min
3 reps @65-70% of 1rm Split Jerk
RPE 6

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk

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Barbell Cycling

6x every 3 min
TNG style
5 Hang Power Cleans & STOH
@60% of 1rm C+J

Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS).

A,
2 Power Clean & Split Jerks, pick load

Every 1 min for 10 mins.

50-55% 1RM across all sets.

B,
Complete as many rounds as possible in 20 mins of:
Dumbell Bear Crawl 15m @15/10kg
Sandbag Bear Hug Carry, pick load, 100 m
Sled Drag, pick load, 200 m

Sandbag Bear Hug Carry- moderate weight
Sled Drag- moderate weight

3 rounds of:
20 Russian Twists
--then--
3 rounds of:
10 L/10 R Teapots, pick load

Teapots- barbell

Deadlift 15-12-9 reps

VERTICAL JUMP testing *KORKEUSHYPPY täppä seinään

3x1@kirjaa lukemat ylös, pal 2min
*pyöritä magnesiumia sormen päähän, seiso kylki seinän vieressä merkkaa päänyläpuolelle keskisormella korkein merkki jonka jälkeen ponnista paikaltaan ylöspäin suoristaen merkkikäsi ja täppää merkki seinään - mitataan merkkien välinen matka
*alkuun 1-2 harjoitushyppyä

Testin score -taulukko:
https://www.topendsports.com/testing/tests/home-vertical-jump.htm

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