Warm up

Deck squats
Swings
Samson stretch

Part A

4 sets

10/10 tempo bulgarian split squats

Part B

12min EMOM

1: 5-10 deadstop snatches left
2: 5-10 deadstop snatches right
3: Max jumping squats
4: Rest

Part C

3 sets

30 sec side bend each side
Max rep russian twists

1min rest

• 2min.: Row/Bike/Run

• 1 rnd:
  45s..: Squat + Hip up-down
  45s.: Scorpions
  45s.: Reverse lunge w/ stretch
  45s.: Shoulder Mobility w/ band

• 1min.: Row/Bike/Run

• 3 rds:
  3 Deadlift
  3 Front squat
  3 Shoulder press
  3 Thruster
  20s. Kipping swings

• Mobility...

• Front squat:
  8x ~35%
  6x ~50%
  4x ~65%
  (2x ~75%)

4 Rounds 50%bw / 8 Rounds 32,5/25
8 cal row/ski
8 t2b
8 powerclean
8 front squat
8 s2oh
8 ohs

4x5min

30 wb
20 cal echo bike
10 one arm devils press 22,5kg
Max cal row

2min rest between sets

TREENI II – Rinnalleveto
Lämmittely: rangan rullaus, kylkimakuulta rangan kierto, askelkyykystä eteen työntö ja taaksevienti, askelkyykky avaukset seinällä.

Lähestymissarjat: tangolla SJMV mave, rinnalleveto riipusta, rinnalleveto taskusta kyykkyyn 2x5+5+5, lämmittelypainot rinnalleveto x8 50%, x6 65%, x4 70-75%.

Rinnalleveto
• Viikko 1: 4x2 75-80%
• Viikko 2: 5x2 80-85%
• Viikko 3: 6x1 85-100%
• kevennys 4x4 40-50%

Epäkäsveto pukeilta
• Viikko 1: 4x2 75-80%
• Viikko 2: 5x2 80-85%
• Viikko 3: 6x1 85-100%
• kevennys 4x4 40-50%

Maastaveto vko 1:
-65% x 5
-75% x 5
-85% x 5

Maataveto vko 2:
-70% x 3
-80% x 3
-90% x 3

Maastaveto vko 3:
-75% x 5
-85% x 3
-95% x 1

Maastaveto vko 4:
-40% x 5
-50% x 5
-60% x 5

Vatsat kuminauhalla maaten selin 3 x 8 (o/v)

Easy Row for 5minutes
Some Active Spiderman stretches etc

3 Rounds
1. Rope Climb
2. Handstand 30s.
3. 10 Air Squats
4. 10 Alternating V-ups or Situps

Power
Clean Complex, build to hevyish weight
3 Clean Deadlift + 2 Hang Power Clean + 1 Front Squat

Strength
Back Squat
5x3

Extra
3 Rounds For Quality
30m KB Front Rack Carry
5+5 Single Leg Deadlift

For time whit partner.

100 Box over burbee
60 C2B
120 Hspu
180 T2b
100 Box over burbee

Find your 1 rm single leg box jump

A,
1 Front Squat, pick load

Every 1 min for 10 mins.

Use 90% 1RM or higher for all sets.

B,
Complete as many rounds as possible in 30 mins of:
Echo Bike, 1 km
15 No Push-up Burpee + Squats
L-Sit, 15 secs
Echo Bike, 1 km
14 Alternating Single Arm Kettlebell Swings, 24/16kg
5 Strict Toes-to-bars

Complete at a RPE of 7/10.

C,
For quality:
3x5 L/5 R Eccentric Pigeon Squats
Lying Leg Crossover Static Hold, L 1:30/R 1:30
3x6 Eccentric Dumbbell Pull Overs, pick load
Pec Stretch, 1:30
Roll/Smash Calves, L 1:30/R 1:30

Eccentric Pigeon Squats- 3-5 secs lowering
Eccentric Dumbbell Pull Overs- 6 secs lowering

3 sets of max reps Chin ups
Rest as needed in between