-3 shspu/ 8 hspu (alternate)
-5 bench press 85kg
-15cal row
-1min rest

Voima
E3MOM, 5rds
KB hang Muscle clean 5+5
-nouseva paino

WOD
3 rounds for time:
12 up down
21 DB hang snatches
6+6 single arm db thrusters

Find 1RM.

Death By HS Walk

Minute 1 : 3 m
Minute 2 : 6 m
Minute 3 : 9 m
Minute 4 : 12 m
....

Add 3m each minute until failure

A,
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Roughly 70-75% of 1 RM and try to increase weight 2,5-5kg from last week.

B,
Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Try increasing weight from last week.

C,
For time:
50-40-30-20-10 reps of:
Row Calorie
Bike Calorie
Ski Erg Calorie

Every 2 mins complete:
5 Box Jump Overs, 60/50cm

Goal
Sub 40 min

D,
3 rounds for quality of:
10 Ring Glute Walk Outs
15 L/15 R Side Plank Pulses
20 Plank Jacks

Rest as needed between rounds.

45 min amrap

2 min row / bike
8 bench press
2 min ski / echo bike
8 back squat / front squat
2 min du / su
8 deadlift

Tasaista liikettä koko 45 min ajan. Vaihtele ergoliikkeitä ja vuorottele kyykkyjä. Painot ~50-60% 1rm.

A: CGBP 5rm + 2x5@90%
B: Strict pull ups 3x8
C: Incline Db Bench Press 3set
D: Seated SA rows 3set/arm
E: SA Triceps push downs 2set
F: Shoulder flys dropset

3 rft
12 tricep pushdown
12 hammer curl
-no rests-

WEEK 3/6

WARM UP 15-20min

Perjantain saliohjelman + jerk technique

---

DROP INTO SPLIT + SHOULDER PRESS from SPLIT *both side
3[2+2]@BB pal 2min

---

DIP & DRIVE + PUSH PRESS
3[1+3]@BB pal 2min

---

STEPPING SPLIT PRESS *both side
3[3+3]@BB pal 2min

---

SPLIT JERK
4-6x2@BB / RPE8 *2 quality reps reverse pal 2min

LÄMMITTELY
Kiertoharjoitus
3 kierrosta
60s./liike, 15s. siirtymä

1. Rangan rullaus korokkeella KK kanssa
2. Dead bug
3. Sjmv KK
4. Lisko + kierto (60s./puoli)
5. Takakyykky kepin kanssa

VOIMA
4 x 8 takakyykky
kts. erillinen treeni

TAKAKETJUN HUOLTO
60s./liike/puoli
• Nilkan venytys
• Pohjevenytys
• Istuen avustettu eteentaivutus kuminauhalla
• Kyyhky