Kuin kirjoissa kirjoitettu

Warm-up, 30/30 sec x 4:
1) Ring row
2) Push-up

Core 2:00 / 2:00 x 4:
Plank

Every 3 mins x 5: (prosentit kolmen toiston maksimista)
7 (65%), 7 (75%), 7-7-7 (82%) bench press

Every 2 mins x 5:
6 pull-up

Every 2 mins x 6:
1) 8-10 toes-to-bar
2) 2-3 bar muscle-up
3) 8-10 kipping pull-up

Strict ring dip 3,3,2

Maastaveto 3x3x82,5%
-lämppäsarjat (viimeistä lukuun ottamatta) korokkeelta

Sjmv yhdellä jalalla 3x10 / jalka

Kohautukset tangolla 3x10

Pidot myötäotteella 50% x 3 x max.aika

10cal ski
10 hang power clean
10 devil’s press @2x DB

Set 1: 5 Reps @75%
Set 2: 3 Reps @85%
Set 3: 1 Rep @95%
Set 4,5,6... : 1 Rep @+100%

16:00 Deadlift + Metcon ( 18.10.2025 )
17:00 Teens
18:00 EasyWod

WARM-UP
3 sets of:
15 Banded Face Pulls
15 Banded Presses
6-8 Dumbbell External Rotations (each arm)
30-40 Second Side Plank (each side)
+
2 sets of:
5 Half Kneeling Medball Slams (each leg down/up off the ground)
Rest as needed

Every 90 seconds, for 12 minutes (8 sets of):
Power Jerk
Sets 1-3: 3 reps @ 66-76% 42.5-50
Sets 4-6: 2 reps @ 76-86% 50- 55
Sets 7-8: 1 rep @ 86-91% 55- 62.5
Use blocks if you have access.
*%'s based of 1RM Power Jerk.

For time:
40 Bench Press @70%
*Every break perform 5 Toes to Bar before returning to the bar.
* perform at least 6 unbroken reps with this weight.

4:37

3 sets of:
4-6 Handstand Push-Ups
Rest 30 seconds
3-5 Supinated Grip Strict Pull-Ups
Rest 1-2 minutes

5 kierrosta

Supersetit
Lonkan ojennus taljassa 10 x jalka-> nouseva paino
8 pistoolikyykkyä lisäpainolla
2 min lepo

Bear complex 5 x 3 nuoseva paino
Power clean/front squat/push press/ back squat/push press
2 min lepo

5 x
Hang power clean x 4 + push press x 5 nouseva paino
2 min lepo

Loppuun 20 min venyttely

Clean&jerk
8xOT2M

2 Power clean+ 1 split jerk

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16xOTM

1) 40sek single under
2) 15-20 wallball
3) 20 abmatt sit-up
4) Rest