Seated shoulder press 2x10, 1x6, 1x4

For time 3 rounds:

4 c2b
6 clean&jerk
8 hand release push-up

For 15 minutes
Toes-to-bar ladder burpees

For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees. Perform two toes-to-bars the second minute max reps burpees. Perform three toes-to-bars the third minute max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.

Warm up

A) 3 rounds
1min erg
5+5+5 good morning + back squat + deadlift (barbell)
5 push-up to downdog
10 banded face-pull

B) Warm up sets for deadlift
3-4x5 increasing weights

Workout

A) Deadlift 10-8-6-4
Start with moderate weight and work up in every set.

B) 4 rounds
5 weighted pull-up (or 9 scaled)
8 ring dip / dip
2min rest

C) 3 rounds
10-12 barbell hip thrust
10-12 DB bench press
2min rest

LÄMMITTELYT
1min/liike
1. Cat - Cow
2. Konttausasennossa rangan pyöritykset 30s./puoli
3. AKK - kobra
4. Lankusta sivulankkuun
5. Levypainon kierto pään ympäri leveässä haara-asennossa
6. Rangan rullaus + kierrot alhaalla
7. Vaaka kierrot blokin kanssa

CORE
Circuit
3 kierrosta, 30s./puoli
1. Kylkilankku ja jalan nosto
2. Tuulimylly
3. Toinen jalka koukussa, toinen ojennettuna - ylävartalon kierto
4. Lonkankoukistaja pito
5. 1 käden farmarikävely

LAJI 3:
LAJI 3
3 - Part B+C
With a running timer (startimg from 0:00)
Part A:
Min 00-02
For time:
500/400m Row

Min 02-04
Rest

Part B:
Min 04-06
20 Shoulder to Overhead
Max Shuttle Runs (10m)

Min 06-08
Rest

Part C:
Min 08-10
20 Shuttle Runs (10m)
Max Shoulder to Overhead

Min 10-12
Rest

Part D:
Min 12-14
For time:
500/400m Row

Score 1: Total reps completed in parts B+C
Score 2: Total rowing times from parts A+D (x:xx.x)

M/N 35-39, 40-44: Shoulder to Overhead 42,5/30 kg
M/N 45-49, 50-54: Shoulder to Overhead 35/25 kg
M/N 55-59, 60+: Shoulder to Overhead 30/20 kg

3 - Part A+D score

Pause Front squat 10-8-6-4 reps, then max reps Back squat @ same weight

5 rounds for time of

• Bike 1,600 meters
• 30 single dumbbell hang clean and jerks
• 30 push-ups

♀ 35-lb DB ♂ 50-lb DB

A,
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]
1x [ 1 High Hang Clean + 1 Hang Clean + 1 Clean ]

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

70-75% 1RM Clean

B,
Split Jerk 1-1-1-1-1

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

C,
For time:
3 rounds of:
10 Dumbbell Bench Press, pick load
15/13 Ski Erg Calories
-- Rest 2 mins --
3 rounds of:
12 Dumbbell Deadlifts, pick load
15/13 Ski Erg Calories
-- Rest 2 mins --
3 rounds of:
14 Renegade Rows, pick load
15/13 Ski Erg Calories

Dumbbell Bench Press- heavy
Dumbbell Deadlifts- heavy
Renegade Rows- moderate

Complete in teams of 2.

One partner is on the dumbbells while the other is on the ski erg. Switch when both complete the exercise and continue till 3 full rounds are complete

Warm Up
2 rounds
15/12 cal row
10 glute bridges
20 banded face pulls
20 cossack squats
10 sots press with stick or light barbell

Then warm up 2 rounds with barbell
3 muscle snatch + 3 hang power snatch + 3 snatch grip push press behind neck + 3 pause ohs

Weightlifting work
Pause snatch balance + snatch balance 3-3-2-2 (form rack)
2 sets x 1 pause snatch balance (pause 2-3s pohjassa) + 2 snatch balance
2 sets x 1 pause sb + 1 snatch balance
rest 1-1.5 min bwn and use 60-70% of 1rm on working sets

Hang Power Snatch + Power Snatch + OHS
2 sets x 2´hang ps+ 1 power snatch + 1 OHS
2 sets x 1 hang ps + 1 power snatch + 1 OHS
rest 1-1.5 min bwn and use 60-70% of 1rm on working sets

ota sit liiketuntumaa metcon liikkeistä

Metcon
15 min amrap
15 ghd sit ups /20 v-ups
4-5 bar muscle ups or 8-10 c2b pull ups or pull ups
10 thrusters with 12.5-15/17.5-22,5kg dumbbells
tavoite kierrosmäärä on karkeasti 5, minimissään pitää 4 saada ja hyvä on jos menee 6.

Cool down
3-5 min light cardio

Ota illalla palauttavat venyttely 1-2 min per venytys ja 2-3 ala/ylävartalolle