Lämmittelysarjojen jälkeen raaka rinnalleveto 3x 5 toistoa.

Deadlift

E3MOM X6

• 2 DL

• Nosta painoo joka setti, vikat kaks sais olla oikeesti raskaita

Posterior Strength

A) 4 Rounds For Quality:

• 30-45s SB Bearhug Walk
• 10/10 KB Side Bend
• 10-15 Hamstring Slider Curl

B) 3x Superset:

• 8-12 Bent Over Barbell Row
• 10-15 Banded Lat Pull Down

Basic Conditioning

45-60min Z2:

• 5min C2 Bike
• 5min Row
• 5min Ski

AMRAP 7

2-4-6-8-10..etc
Deadlift 70/50kg
10 Jumps Over Barbell

Partner workout

AMRAP 9 mins
6 Dumbell Hang Cluster @2x22,5/15kg each person
12 T2B
18 cal row

REST 3 mins

AMRAP 9 mins
6 DB Front Rack Lunges each side (3/3) @2x22,5/15kg each person
12 DB Push up
18 cal row

AMRAP 9 mins
6 DB Cl&Jerk @2x22,5/15kg each person
12 box jump @60/50cm
18 cal row

Dumbell work is same amount for each partner, everything else is split as desired!

Trainind day 2
1) 5x10 reps seated alternating single-leg raises
-Leaning back will make the movement easier, and leaning forward over your thighs will make this more challenging.
-Lift the leg off the ground a few inches.

2) 5x5 reps kipping knee raises
-Add the kip swing to the hanging knee raise. Still focusing on kipping from the shoulders. As you press down against the bar, lean back, and bring your knees above your hips.

3) 5x10 reps GHD hip extensions

4) 3x15 reps banded lat pull-downs

4 Intervals, alt A1/A2

A1. AMRAP 6

1400m Bike Erg
40/32 (cal) Row
SkiErg for calories in the remaining time

– Rest 3:00 –

A2. AMRAP 6

40 Double-unders
8 Ground-to-overheads* @ 43/30kg (95/65lbs)

12 Bar-facing burpees

• These are anyhow (power clean+jerk or power snatch are your best choices)

– Rest 3:00 –

Flow. A1-A2-A1-A2

Note. This is a variation on the 6-minute intervals 3-weeks ago.

Effort. Work at ~8–9/10. Each 6-minute effort should feel demanding but repeatable after the 3:00 rest. You should be able to start the second exposure of each piece at the same pace as the first. If pace drops noticeably, the opening minutes were too aggressive

Alternate B1/B2

B1. Push press – 4/3/2 @ 82+% (2 RIR), rest 1:00 before B2

B2. Strict chest-to-bar pull-up – 3 x 4-6 @ RPE 8-9 (1-2 RIR), rest 2:00 before B1

– Add load as needed to fit RPE guidance
– Use light band if cannot perform unassisted strict chest-to-bar

mahdollisimman paljon metrejä 5min row

Power Clean

A) EMOM Untill Days Technical Heavy

• Power Clean

B) Power Clean

• 5x2 @80-85% From Days 1RM (DnG)

*E2MOM

Squat Proge

Back Squat

• 4x2 @90%

*rest 3min between

Front Squat

• 3x3 @75%

*rest 3min Between

Accessories

A) 3-4 Rounds Of:

• 15-20 Banded GHD Hip Ext.
• 10/10 KB Leg Raise (boksin päältä)
• 45/45s Copenhagen Plank

Gymnastics

A) 10-15min HSW Piruette/Ramp Practice

B) EMOM 10:

• ''X'' Strict Hspu

*Vaihda kippiin jos kuolee iha täysin
*jätä 30s ainaki lepoaikaa

Metcon

1 Round For Time:

• 20 SB Clean @50kg
• 40 Burpee Over Rower
• 50 Cal Row

-10min Easy Z2 Bike-
Into,

2 Rounds For Time:

• 10 SB Clean
• 20 Burpee Over Rower

• 25 Cal Row

• 5-10 Easy Recovery Bike-

Bodybuilding

A) 3-4x For Quality:

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

B) 3-4x For Quality:

• 15-20 Sumo DL Banded High Pull
• 15-20 Banded Pull Apart