90 min
A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents > 1-2
Handstand Walk x 10-15 meters > 6 HSPU 10 kg plates, PR! :)
Toes to Bar x 10-12 reps
Box jump x 8 reps

Own additional: 4 sets of:
Bench press x 5-6 reps

B.
Five sets for times of:
5 Power Cleans (225/145 lbs) > 40 kg
10 Chest-to-Bar Pull-Ups
Rest 60 seconds
Results: 1.31, 1.35, 2.06, 2.27, 2.27
Rest 5 minutes, and then…

C.
Five sets for times of:
Row 250 Meters
5 Power Snatches (135/95 lbs) > 25 kg
Rest 60 seconds
Results: 1.51, 1.54, 1.51, 1.49, 1.47
Rest 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Front Squats (135/95 lbs) > 5 ring dips
10 Pull-Ups (tore hand)
20 Double-Unders
Result: 2+3 = 73 reps
Total time 42.30
162/189

45 min
Warm up
A. HSP Week 2, day 1
Back squat 10x50 8x52.5 6x57.5 6x60 6x65
Front squat 5x45 5x52.5 5x55 5x55
B. Takareisikone 8x12.5 8x15 8x15

90 min
Telinevoimistelukurssi, 7. kerta
"Aggressiivinen alkulämmittely"
Venyttelyt
Keskivartalon voima ja hallinta, päälläseisonta
Permantoakrobatia
Voltti taaksepäin: osaharjoitteet ja avustettu voltti monttuun

90 min
Warm up

3 sets of: SHSPU x 3-4 reps
5x10 kg 4x5 kg 2x5 kg

B.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85%
Rest as needed

C. EMOM (own) for 30 min (6 sets):
1. min 5 HSPU abmat + 5 DB pushpress 30 lbs
2. min 5 T2B + 20 DU
3. min
4. min 300 m run
5. min rest
163/180

90 min
Warm up

HSP week 1 day 2
Back squat 10x50 8x52.5 8x57.5 8x60
Front squat 5x45 5x47.5 5x52.5 5x52.5

C.
Every 5 minutes, for 25 minutes (5 sets): > 6 min, for 24 min (4 sets)
Row 500 Meters
10 Thrusters (115/75 lbs) > 25 kg
10 Chest-to-Bar Pull-Ups
Results: 4.17, 4.30, 4.38, 4.36
166/186

105 min
Warm up

A. not done, instead 3 sets of:
SHSPU x 3-4 reps
4x15kg 4x10kg 3x5kg PR :)

B.
Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 70-75%
32.5 35 35 35 35 / 35 37.5 37.5 37.5 37.5 / 37.5 40

Own additional:
Seated strict shoulder press x 4-5 reps

C. Not done, instead
EMOM for 28 min (7 sets):
1. min 5 HSPU 5kg plates
2. min 150 m run
3. min 200 m row
4. min rest
143/162

On the minute for as long as you can go: sets have to go unbroken and be done in one minute.
3 Cleans - 3 Front Squats - 3 Push Jerks
@60-65% of Power clean & Jerk 1RM

On the minute for 30min:
A.) Max cal row (20)
B.) 15 Burpees over rower
C.) 15 KB swings (24kg+)

105 min
Warm up

A.
Not done, instead MU practice for 10 min

B.
Every two minutes, for 20 minutes (10 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
25 25 27.5 27.5 30 32.5 32.5 32.5 35 35 35

C.
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80%
25 35 40 42.5 45 45 47.5 47.5 47.5 50 50 50 52.5 52.5 52.5

D.
Three rounds for time of: > 2
Run 800 Meters > 600 m
10 Hang Squat Snatches (135/95 lbs) > 25 kg
20/15 Strict Handstand Push-Ups > 10 HSPU abmat
Results: 8.28, 8.17 = 16.45
165/181

Aerobic work for 30 min
Row for 30 min
6300m, 2.23.3/500m
avg HR 138

Telinevoimistelukurssi, 6. kerta 90 min
Alkuverryttely + taidot permannolla
Liikkuvuus
Nopeusvoimaharjoitus kuntopalloilla, hypy
Harjoitteet nojapuilla, käsinseisonta puolilla

3 x : 200 m row, 10 wall ball, 30 DU, 3 dbbbso

A.
Every 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat @ 90% of your 1-RM Clean

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 30X1 35 lb
Rest 45 seconds between legs, 90 seconds after the set
Single-Arm DB Row x 8 reps each arm @ 2111 35 lb
Rest 90 seconds

C.
Every three minutes, for 24 minutes (8 sets) of: > 4 min, for 32 min
Row 250/200 Meters
30 Double-Unders
15 Wall Ball Shots (30/20 lbs) > 10
5 Dumbbell Burpee Box Step-Overs (55/35 lbs) > 25 lbs
Results: 2.48, 2.42, 2.53, 2.42, 2.45, 2.43, -, 2.46
172/187

D. Own additional:
Vipunostot sivulle 8 x 10 lbs
Hauiskääntö 8 x 20 lbs