1) 3 rounds /~10min:
12 glute bridge march with plate @oh
6+6 half turkish sit up
8+8 single arm db z-press

2) emom16:
1: 10 ring row + :10s hold
2: 6+6 front rack reverse lunges
3: 8 medball over the shoulder
4: :40s./ 7cal row

2x5x81
2x3x88
7x88

Db row

Gymnastic Metcon

6x2:30on/1:30 Off:

Set 1-3:

• 3 rMU
• 6 OHS @40kg

Set 4-6:

• 8 C2B
• 4 P. Clean & Jerk @50kg

-Rest 5min-
Into,

Power Clean

In 5 Lifts (E3MOM)

• Find Days Heavy 1 PC + 2 FS

Accessories

A) 3x Superset:

• 1 Set Banded Pull Up
• 10-15 Banded Face Pull

rest 3min between rounds

B) 3-4 Rounds For Quality:

• 45/45s Copenhagen Plank
• 15/15 Calf Raise (weighted)
• 10/10 KB Leg Raise (boksin päältä)

*rest as needed

For time:

24-20-16-12-8-4
Powerclean @50
12-10-8-6-4-2
Calories ski erg
4-8-12-16-20-24
Wallballs @9

Deadlift up to knees, Rest 2:00-3:00 between sets

2 x 3 @ 60%
2 x 3 @ 70%
3 x 3 @ 75%

– All %s are from your 1RM deadlift
– Deadlift up to knees is a useful DL variation to build strength off the floor, teach you to pull the bar in for proper balance and strengthen the postural muscles.
– This is like a regular deadlift but you only pull the bar up to knee level, pause for a moment, then bring it back down.
– RESET between each lift to practice good tension off the floor.
– Note the short pause at the knee. This serves as feedback on the quality of the position (you’ll feel if you’re out of balance/off tension) while simultaneously strengthening it.

8x 80%

Week 3
1. Bench Press
1x5 @78%
2x3 @80%
2x2 @85%

1. Back Rack Reverse Lunges
   4x8/8 @rpe8,5

2. Accessory
   3 sets of
   A) 12x Lu raise with dumbbells
   B) 30”/30”coppenhagen plank

Back squat 1x4

LÄMMITTELY

Tekniikkatikkaat
Täpäytyshippa
Availut

TUKILIIKKEET
2 x 45-60s./liike
1. Dead bug
2. Lantionnosto
3. Uimari päinmakuulla
4. Sivulankussa yv kierto

AMRAP 15-20min
6 + 6 x yhden käden tempaus
6 + 6 x yhden jalan maastaveto
6 + 6 x yhden käden tuettu kulmasoutu