30 min
A. Aerobic work for 20 min
Cycling
B. Mobility work for 10 min

Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch W/U
A. Power snatch + snatch – 15 x (1+1) @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight.
3x35 3x37.5 3x40 6x42.5

Iltapäivä: 120 min
WU for 10 min
Skill: BMU practice for 25 min
Progressions

B. Clean and jerk – build to a heavy set of 1 clean and 2 jerks (1+2) for the day
25 35 45 52.5 57.5 57.5

2.Strength
Perform A, B and C together, rotating through for 2 waves (1 set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3 THEN a second set each of A1 – B1 – C1 – A2 – B2 – C3 – A3 – B3 – C3)

A. Back squat, tempo free
A1. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B1
A2. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B2
A3. 2 x 2 @ 92.5-97.5%, rest 2 minutes before B3

B. Strict (weighted) chest to bar pull up (as heavy as form allows (AHAFA) – aim to beat week 2 results, tempo free)
B1. 2 x 4, rest 1 minute before C1 / 7.5 10 kg
B2. 2 x 3, rest 1 minute before C2 / 10 12.5 kg
B3. 2 x 2, rest 1 minute before C3 / 12.5 12.5 kg

C. Strict (deficit) HSPU
C1. 2 x 4, rest 2 minutes before A2 / abmat + 10 kg plate, + 5 kg plate
C2. 2 x 3, rest 2 minutes before A3 / abmat + 5 kg plate, + tk
C3. 2 x 2, rest 2 minutes before A1 / abmat + tk, abmat

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

135 min
WU for 10 min
Skill: MU practice for 10 min
Strict MU 2 x 1 reps

1.SPP (Skill) – Part 1
A. Ring muscle up – 1 x max reps in 35 seconds > not done
B. 10 minute EMOM > Every 2 minutes, for 24 minutes
Ring muscle up x 1
Total of 12 muscle ups

2.SPP (Skill) – Part 2
Barbell Efficiency

A. Push jerk – 1 x 9, 1 x 7, 1 x 12, 1 x 9 @ moderate load, rest as needed between sets
9x25 7x30 12x32.5 9x35

3.Strength
A. Alternate A1 and A2 (aim to beat last week)
A1. Back squat – 3 x 1 @ AHAFA, tempo free, rest 3 minutes before A2
A2. Back squat – 3 x 4 @ 85%+ of A1, tempo free, rest 3 minutes before A1

B. Alternate B1 and B2
B1. Bench press – 4 x 6 @ 77.5%+ (AHAFA), rest 2 minutes before B2
1x6x40 3x6x42.5
B2. Barbell bent over row (supinated grip) – 4 x 6 @ AHAFA, rest 2 minutes before B1
2x6x40 2x6x45

4.Cool down
A. 5 minutes on AB/row or similar, HR < 140

Tempaus
- lattiasta pysäytys polvelle, takaisin lattialle ja veto taskuille varpailleen (pieni veto - kädet suorat) x2
- taskuilta, korkea veto varpailleen x2
- lattiasta tempaus kyykkyyn ylös josta
- snatch balance x2
--- nousu 40kg asti

Rive&työntö
- työntöä tangolla - tanko otsalle varpaillaan josta tippuminen alle saksiin 3x3
- rive&työntö 50kg asti
- työntö 50kgx3

Vatsat
- 3x10 keppi niskan takana, kantapäät vastakkain
- 8x 20s työ+ 10s lepo lankutus + hollow hold
- 1x10 kotona penkillä jalkojen nostot
- 3x3 syvien vatsojen rutisteluja

Etunojapunnerruksia emom 10
- suorin vartaloin päkiät lattiassa x2 joka alkava minuutti

For time

• 27 Burbees
• 21 Wallball cleans
• 21 GHD situps
• 15 Wallball cleans
• 15 GHD situps
• 9 Wallball cleans
• 9 GHD situps
• 27 Burbees

EMOMx21
Min 1: 10 RDL, 50% of best DL
Min 2: 10 Kipping HSPU
Min 3: 50 Double unders

AMRAP 4:
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00

AMRAP 4:
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest 4:00

Min 1 - 12 calorie rows
Min 2 - 10 Wallballs 10kg
Min 3 - 50 double unders or 100 skips

50-40-30-20-10 for time:
air squats
sit-ups
double unders (or 3x single unders)

Endurance AM Session
GP Warm Up
-Wtd Lunges 5x8 each leg (try to go up 10lbs from last week) Rest :60
-DB Shoulder Press 4x8 (try to go up by 5-10lbs from last week) Rest :90
-Power Cleans 4x3 Increase weight by 10lbs Rest 1:20
*all strength sets should increase load with each set

Endurance PM
Dynamic Warm Up
Run as far as possible in 45min with a zone 2 HR (mark total distance) The purpose of this run is to measure your HR and Power output ability.
Core work: 3 Rounds
30-50 Sit ups
2 Min Plank Hold