A: Bench press 3-3-3+
B: DB incline Bench press 4set
C: Dips 2set
D: Triceps OH Cable extensions 3set
E: SA Cable Shoulder Flys 2set/arm

20 scorpions
5+5 cossack squats
10 wall squats
10 jefferson curl to squat
1min/side couch stretch

LÄMMITTELY
60s. laite / 40s. liike
- Hiihto
- Ylivienti vk
- Soutu
- LLA - punnerrus
- Pyörä
- Kyykky vk polven ympäri
- Hiihto
- AKK - kobra
- Soutu
- Lähentäjävenytyksessä kierto
- Pyörä
- Skorpioni

VOIMA
kulmasoutu tangolla
8, 6, 4

CIRCUIT
4 kierrosta - 30s./20s.
1. Hiihto
2. Wall ball
3. Farmers walk
4. Askelkyykky kävely

10 min E2MOM:
• 1 Power Snatch

Start with ~70% 1RM Power Snatch and increase weight.

Barbell bent over row 6x5

Back squat
2x8
2x6
2x4

5 rounds, 6 mins each, for max reps of:
20 Box Jumps, @60/50cm
25 Plate Ground-to-Overheads, 15/10 kg
30 Alternating V-ups
max distance in remaining time Row
rest 2 mins

Goal: to be able to row at least for 2 mins each set

5 rounds

15 banded strict pull-ups
12 box dips
8-12 single arm DB row

Then

15 banded tricep pushdown
15 barbell bicep curls

1:30/1:00/0:30 of each @ increasing pace

1) Air bike
2) Row
+
Bar muscle-up prep – 2 rounds (here OR after part A)
5 Arch hold push to hollow hold (3-5 sec in each position)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap
+
Build to workout weight for KB clean and jerks and wall balls
* Practice few sets of other movements as you build up
+
@ workout weight
5 KB clean and jerks
3 Bar muscle-ups
10 Wall balls
5 Burpee get overs
10m Sled push

Pendlayrow tai kulmasoutu
1x 6 1x 4 1x 3 , nousu raskaaseen

2x5min ON 2min OFF
A)
6 Boxille askellusta
6+6 Käsipainotempausta
3+3 Painon siirto lankussa

B)
10 Cal koneella
6 Leukaa -jalat lattialla/kumpparilla
6+6 Vatsakiertoa