Strength

A) 4x Superset:

• 10/10 Bulgarian Split Squat (kb front rack tai käsipainot sivuilla)
• 10 Slider hamstring curl

*rest as needed between sets

B) 4x Superset:

• 10-15 Seated DB Lateral Raise
• 20-30 Banded Tricep ext.

C) 4x Superset:

• 10/10 DB Bench Press (vuorokäsin, lepäävä käsi suorana)
• 10/10 DB Hammer Curl

Metcon

20min AMRAP:

• 1km Row
• 30 GHD
• 500m Row
• 25 V-Up

Gymnastics
Ring muscle up progressions.

WOD
In 5min
Accumulate 3min of dead hang

*alternate every 2:00 between A and B.

A. 20cal row (focus on technique)

B.
-8 pull-ups
-8 push-ups

For time
- 1,600/2,000-meter row
- Every 90 seconds, including the start, perform 3 wall walks until you complete the row.

5 sets:
1 Power Clean & Push Jerk @by feel
- Rest as needed btw sets

10min to find days heavy snatch balance

Power clean

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

Rive+rive pp+työntö
25,30,35,40,45,49,52,54,55
Pari vimppaa ilman rive pp

Tempaus +tempaus pp
20,25,29,32,34
Eteen ne jää, juostaan. Yks meni taaksekin.. ei tuu lisättyä kilojakaan ku tahmaa hommat

Etukyykky otm10
35,45,55,60,60,62,62,64,64,65

Etukyykky 3 x 1
65,65,65
Chiari vaivas, ei uskaltanu lisätä enää painoa. Meni mattomakoiluksi lopuksi.

Loppujumppaan mavea, lankkua, thrusteria ja muuta!

Front squat otm 10

Front sqaut 3 x 1 same weight, heavy