1) SQUATS

BACK SQUATS:

1x10 @60kg
1x8 @65kg
1x6 @70kg
1x6 @75kg
1x6 @80kg

FRONT SQUATS:

1x5 @55kg
1x5 @65kg
2x5 @70kg

2) METUKKA

3 Sets:

-40 cal Row
-40 WB
-20 Heavy DB Snatch @40lbs
-10 Burpee BJO (HIGH)

-Rest 3min Between sets-

3) ACCESSORY
3-4 ROUNDS FOR QUALITY:

• 15-20 GHD Hip Ext. (Banded)
• 30-60s Heavy KB FR. Carry
• Max Hold L-Sit (jätä vähän varaa)

Warm-up

5:00 Row @ easy pace
Reps of each.
+
Band and KB activation drills – 2 to 3 rounds
10 Banded glute bridge
5/side Half kneeling press
10 Banded squat
10m/side Front rack + overhead carry
+
Barbell Warm-up
Build to your chosen working weight via a single rep complex to conserve energy.
1 Deadlift
1 Hang power clean
1 Front squat
1 Thruster
1 Shoulder to overhead
3m Overhead carry
+
2 rounds @ race pace
4 Burpees over the bar
3 Deadlifts
2 Hang power cleans
1 Front squat
1 Thruster
1 Shoulder to overhead
Rest 1:30 between rounds

10-9-8-...2-1
Deadlift, 80kg / approx 100% BW
Bench, 70kg / approx 75% BW
Hang Squat Clean, 50kg / approx 50% BW

Between each round:
5 strict pullup
5 t2b

GYMNASTICS

1) RING MU

A) EMOM10:

-''X'' Ring MU

*jos tällä viikolla menis vaikka paremmin.

B) Gymnastic Strength METCON:
For Time:

-8-6-4-2 Strict Ring Dip
-rest 60s-
-1 Legless RC
-rest 60s-

*Jos legless kuolee, niin korvaa se normaalilla köydellä ja tee 2kpl.

C) PULLING
4 ROUNDS FOR QUALITY:

• ''X'' Of Strict Pull Up (2 RIR)
• 10/10 DB ROW
• 15-20 Banded Face Pull

*Rest as needed

D) PUSHING
4 ROUNDS FOR QUALITY:

• ''X'' Parallette Push Up (2RIR)
• 15/15 DB See-Saw Press

9 sets of Power Clean:
Set 1: 2 @60-65%
Set 2: 2 @65-70%
Set 3: 1 @70-75%
Set 4: 2 @65-70%
Set 5: 2 @70-75%
Set 6: 1 @75-80%
Set 7: 1 @80-85%
Set 8: 1 @85-90%
Set 9: 1 @90-95%
- Rest 2min btw sets

PK
45-60MIN EASY RUN/BIKE/ROW/SKI

Mave nousevilla

10 rounds for time:
• 6 Dumbbell Deadlifts 70/50# (2)
• 12 Wall Balls 20/14#
The dumbbell deadlifts are with two dumbbells, each weighing 70/50#.
Goal: 8-10 min. You can treat this one like an EMOM to finish under 10 min or, if feeling good, ditch the rest and aim for an 8 min finish.

Tempaus lantiolta ”kuopasta” ja tempaus 1+1
32kg asti kyykkyyn, 34kg ei onnistunu.

Työntöä 45kg saakka.

Mave tempausote 3x3
55, 65, 65

ACCESSORIES

A) 5 ROUNDS FOR QUALITY

• 10-15 DB Romanian deadlift
• 30-60s Chinese Plank
• 10-15 Bent Over Reverse DB Fly

B) 4 ROUNDS FOR QUALITY

• 10/10 DB Hammer Curl
• 10-15 DB Skull Crusher

METCON (EASY PACE)

2 SETS OF:

4MIN AMRAP:

-5 Strict Pull Up
-10 Push Up
-15 Air Squat

-Rest 2min-

4MIN AMRAP:

-5 Shuttle Run
-10 KB Swing @24kg
-12 Cal Row

-Rest 2min and then start from the beginning-