Wendler program Shoulder Press
Shoulder Press
5 reps @40% of it (90% of 1rm)
5 reps @50% of it.
5 reps @60% of it.
rest 2-3 min bwn sets.

Run 1.6km (Hallipussi)

Vinopenkki käsipainoilla 4x8-15

Kyykky 3x10x55%

Takaolkapää-soutu 3x30

Ojentajat kumpparillä yhdellä kädellä 5x15 / käsi

SitUps 75 toistoa AFAP

Snatch

2 x 2 x 75%, 2 x 3 x 80%

Snatch Pull

5 x 5 x 80%

Snatch Grip Push Press

3 x 4 x 85%, 2 x 3 x 85%

Good Morning (% of back squat)

3 x 6 x 30%

3 Sets:
30 Russian Twist
7 Box Jumps

A Takakyykky tangolla (rest-pause tekniikka) 12 + 8 x 3 sarjaa
3. viikolla 14 + 10 toistoa x 3 sarjaa. Sarjat tehdään uupumukseen asti (vara 1/2 - 1) Toistojen välissä 10 sek lepo ja taas uupumukseen asti. HUOM! varmistajat kyykyssä!
B1 Maljakyykky x 6 x 2 sarjaa
B2 Maastaveto tangolla x 6 x 2 sarjaa
C Askelkyykky boxille, kahvakuulat eturäkissä x 8 x 2 sarjaa

Juoksu 30 minuuttia

• 20 min verryttely

• 4x60m palauttelevia, rullaavia ja kevyitä spurtteja.

Varo ettet jumita jalkoja!

A,
1 Tall Clean + 2 Split Jerk 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

5 sets of: (1+2)x 3

B,
1 1/4 Front Squat 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 2 within 5 total work sets.

C,
Complete as many rounds as possible in 30 mins of:
max distance Row, 3 mins
5 L/5 R Single Arm Kettlebell Swings@24/16kg
5 L/5 R Single Arm Kettlebell Front Rack Lunges
5 L/5 R Single Arm Kettlebell Push Press
50 Double Unders
max distance Row, 3 mins
5 No Push-up Burpees
5 Burpees
5 Burpee Box Jumps@60/50cm
50 Double Unders

Goal: Complete at an RPE of 7/10

D,
For quality:
10 WY Negatives
Double Kettlebell Overhead Hold, pick load, 30 secs
Dead Hang, 15 secs
10 Snow Angels
Double Kettlebell Overhead Hold, pick load, 30 secs
Dead Hang, 15 secs
10 ATYTs
Double Kettlebell Overhead Hold, pick load, 30 secs
Dead Hang, 15 secs

Part A: Muscle activation
• 8 x Leg openings (both sides to the front + side)
• 10 x Leg straightenings separately for each leg + both together (30 in total)
o legs together (pike)
o legs in a V (straddle)
• 10 x One-legged glute bridges per side

Part B: Stretching
• 5 x 8 seconds pull back to 8 seconds pull front switches
o legs together (pike)
o legs in V to the middle (pancake)
• 60 s Twisting hip flexor stretch + 60 s Hip flexor stretch with hand holding the back foot, both sides
• 1 min Frog stretch
• 60 s Standing hamstring stretch, both sides
• 2 x 45 s Front split per side, alternate sides (4 x 45 s in total)
• 2 x 45 s Middle split

Part C: Strength
• 5 x Hip turns, both sides
• 15 x Inner thigh lifts, both sides
• 6 x Pissing dogs, both sides
• 10 x Leg lifts + 10 s hold + 10 x pulses from a platform, both sides
o to the front
o to the side
o to the back

Strength

3*3 tall jerk
7*3 Jerk (pause in catch) Aim to increase weight from last week

”I have no legs”
For time
10 pull ups
20 Back squats 60/40kg
10 pull ups
20 Back squats
30/24 cal row
10 pull ups
20 Back squats
30/24 cal row
40 Wall balls
10 pull ups
20 Back squats
30/24 cal row
40 Wall balls
50 Push ups