Bench press 5 sets, 10 reps/set

2-4 Rounds Of :

10 Seated Dumbbell Press
10-15 Strict Leg Raise
1:30 Easy Bike

3 sets:
:15-:30 Ring Support Hold
:15-:30 Bottom Of Ring Dip Hold
- Lock your arms straight and turn them out to the side. Think about keeping your pinkies tight to your boby
- Hold tension in the bottom. Don't just hit the bottom and rest
- Rest as needed

3x10 Ring Kip Swings
- Rest 1min btw sets
- Focus on keeping your legs long in the backswing and tension in your core

Muscle Ups:
4 sets:
1min ON
- 15% of AMRAP 5-test
- Strict Ring Dips (close to failure, 1-2 reps away)
- Double KB OH Hold 24/16kg
- Rest 2min btw sets

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AMRAP 12
6 Handstand Pushups
12 DB Snatches (15kg)
24 Air Squats
35 Double Unders

5 sets of 4 touch and go Clean & Jerk

AMRAP15:
3-6 squat snatch / 3 power snatch + 3 OHS
100-200m run
- rest 60s between rounds

Tarkoitus: Tempaukset "ykkösinä" eli jokainen toisto uudestaan maasta, hyvästä lähtöasennosta. Jos kyykkyyn tempaus vielä haastaa, tee 3 raakatempausta joiden jälkeen 3 valakyykkyä. Näin opetellaan hallintaa kyykkyyn tempauksen vastaanottoasennossa.

HUOM! Voit tehdä kumman tahansa päivän treenin millä tahansa tunnilla.

Band-pull-aparts 3x30

Sivutaivutus 3x20 / puoli

Etuheilatus 3x20 / käsi
-yhdellä kädellä
-voit tehdä sivutaivutusten kanssa samaan aikaan

Vauhtipunnerrus käsipainolla 4x5-8 / käsi

Maastaveto 20x50%

Jalkanoston maaten 1x50

Straight Arm Strength Circuit – 3 rounds of:

(20 seconds work : 20-40 seconds recovery)

Straight arm weighted wall PPT
Tuck hollow straight arm DB complex
Planche lean slides
Low ring front support hold

Barbell cycling for quality (unbroken sets*)

10-9-8-7-6-5-4-3-2-1
Hang power snatches
Overhead squats

Weight options. 43/30 kg – 61/43 kg – 70/47.5 kg,– 83/56 kg

• All sets of each movement need to be unbroken (so 10 UB PS to start, you can drop the bar before the 1st Overhead Squat as needed)