PRESS

A) WU 3-4x:

• 10 Lu Raise (2x Plate)
• 5 Dive Bomber
• 5/5/5 Press/Push Press/Push Jerk (Empty BB)

B) Push Press
E3MOM X4:

• 3 Push Press @50-60% from 1RM Split Jerk

C) Push Jerk
E2MOM X4:

• 2 Push Jerk (DnG) @80+%

D) Split Jerk
EMOM X4:

• 1 Split Jerk @90+%

*fiiliksen mukaan ykkösiä. Voi tehä pari extraa jos tuntuu hyvetiltä.

CONDITIONING
For Time:

• 5k BikeErg (Z2) Into,

10x 2min AMRAP:

• 15 WB
• 10 Heavy DB Snatch @22.5kg
• Easy Bike for the rest of time

-Rest 3min-
Into,

• 5k BikeErg (Z2)

ACCESSORIES

A) EMOM 9:

1) 1 Set of Deficit Push Up (esim. levyjen päältä)
2) 1 Set of Wide Grip Pull Up
3) 20-30s Parallette L-Sit

B) 3-4x For Quality:

• 10 Ab Wheel (from knees) // 20-30 Hanging Knee Raise (jos ei abwheelia)
• 15/15 Pallof Press
• 20-30 Russian Twist w/Plate

SNATCH from the blocks

Every 2min x5

3 snatch from the blocks @65-70%

• lisää viime viikosta
• eli polven päältä (jos ei oo blokkeja niin rakenna esim levypainoista)

Voima
Deadlift 6x1
-rest 2min
-nouseva paino
-skaalaus 5x5

WOD
partner WOD you go, i go
12min amrap
1 Deadlift
3 sit up
5 wall ball
-vaihto aina kierroksen jälkeen

Do an EMOM for X rounds of:

• Y cal echo bike (1min)
• Z C2B (1min)
• Rest (1min)

Pick X, Y and Z.

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION

10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY

10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna

10× ROLL ABS

10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin

10× HIP THRUST

10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena

--

video: CHIN UPS

video: CABLE LAT PULL DOWN

video: LU RAISES

video: DB SHRUGS

video: SHOULDER EXTERNAL ROTATION

video: INCLINE Y RAISES

video: DB FRONT RAISE

video: REAR DELT ROW & FLY 3:44

video: WEIGHTED SIT UPS

video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot

video: HIP THRUST

---

KEHONHUOLTOA!

AMRAP 7

8 Push-Ups
40 Single Unders

A) EMOM x 12
1: Bent over rope row x 8-10 reps
2: Incline dumbbell bench press x 8-10 reps
3: rest
- Go AHAP, but doable sets

B) 3-4 sets
4 strict pull-ups
8 dumbbell shrugs
12 alternating lateral raises with iso hold
- rest 2-3 min. between sets

C) 2-3 sets
10 dumbbell hammer curls with a max effort gun hold after the last rep

Squat Snatch
2x3@50
3x3@60
1x3@70

Hang clean
2x3@50%
1x4@60%
1x2 @70%
    
Push press
2x3 @50%
2x2 @60%
1x3 @70%

Back Squat
2x3 @50%
1x4 @60%
2x3 @70%

Kettlebell warmup
KB technique

Partner AMRAP 10
YGIG

P1:
- 3 KB clean with Left arm
- 10m front rack carry
- 3 KB clean with right arm
- 10m front rack carry

P2:
- Handstand hold / pike / plank

P1:
- 3 KB snatch with Left arm
- 10m overhead carry
- 3 KB snatch with right arm
- 10m overhead carry

P2:
-Rest

Gymnastics
Handstand walk & HSPU

Romanian deadlift

4x8 reps, rest 2 min between swysy

As heavy as form allows