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

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

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

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

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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

2 rounds of
3/3 x Arm Bar w/ 3 s hold
5/5 x Bottom Up Clean
5/5 x Staggered Stance Kettlebell Deadlift
20/20 sec Bottom Up Side Plank

Emom 20’
1 min: 5/5 x Half Knee Press
2 min: 10 x KB Push-Up Row
3 min: 10 x KB Dead Bug
4 min: 5/5 x Dead Squat Clean
5 min: 10 x Deficit Stiff Leg Deadlift
@16/24

Single-Arm DB External Rotation
3 x 10-12 each 3s down. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For time:
200 DU
75 Wall Balls 9/6kg
50 Alt. DB Snatches 20/15kg
- Every time you break complete:
200m Skillmill Run

A,
Back Squat 7-7-7

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

B,
Every 1 min for 10 mins, alternating between:
15 Burpees
15 Wall Balls, 9/6kg

Goal
Increase movements by 1 rep each minute if you are able

C,
Tabata Ring Walk Out
Tabata Weighted Russian Twist, pick load
Tabata Plank Jack

E90s x15:
5 pull up
10 push up
15 air squat

Target: <60s per round

Tailoring: reps e.g. 4-8-12 or 3-6-9

Complete as many rounds as possible in 30 minutes of:

• 50-yard swim
• 10 push-ups
• 15 squats