3,3,2,2,1,1

Back squat

4 x 5 @ 75-80% (2-3 RIR), Rest 3:00-4:00 between sets

A,
Back Squat 1x2

Use the heaviest weight you can for the set.

15 mins to build up to a heavy set of 2 (80-85%).

B,
4 rounds for quality of:
Jump Rope, 1 min
Handstand Walk, 2 mins
Sandbag Ground-to-Box, pick load, 3 mins

Handstand Walk / Hold Practice

Goal: Complete at an RPE of 6-7/10. Treat this as a "skill" day with some fun sandbag work tossed in the mix. Load should be moderate on the sandbag allowing for steady movement. If possible, alterntate reps with a partner on the sandbag.

squat bottom pos. one arm KB press 3x5/5

backsquat 3x2 @rpe8

Clean + push press + split jerk

1+1+1 @ Daily max
2-4 x 1+1+1 @ 80-85% of DM

ENGINE

10min Row/Bike/Ski (@easyish)
Into,

5MIN AMRAP:
- 8 Double DB Hang Power Clean (@45lbs)
- 8 DB Box Step Over
- 8 Burpee To Target

Into,
10min Row/Bike/Ski (@easyish)
Into,

5MIN AMRAP:
- 6 T2B/V-Up
- 6 Dual DB Squat
- 6 Burpee Over DB

Into,
10min Row,Ski,Bike (@easyish)

5MIN AMRAP:
- 4 Devils Press
- 4 Strict Pull Up
- 4 Burpee Pull Up

Into,
10min recovery erg

Bench Press

10-8-6-4-2
*Nouseva paino (jätä 1-2 toiston varat)
*Lebo 2-3min settien välissä
*Tee semi kapeella otteella

Bodausta

A) 3x Superset:

• 10/10 DB Lat Row
• 15-20 Banded Rear Delt Pull Back (link)

*Rest as needed

B) 3x Superset:

• 10 Barbell Z Press
• 10-15 Lu Raise *Rest as needed

Option 1 Metukka

4x3min on/1:30 off:

• 8 Shuttle Run
• 10 Heavy DB Snatch (@50lbs?)
• Amrap ski cal

Option 2 Iisimpi Metukka

Ski Endurance:

2 Sets:
- 500m Ski (VK)
*Rest 2min between

2 Sets:
- 400m Ski (VK)
*Rest 1:30 between

2 Sets:
- 300m Ski (VK)
*Rest 60s between

10 - 25min
4 kierrosta aikaa vastaan
15 synkronoitu käsipainokyykky (oikea)
15 synkronoitu käsipaino ylöstyöntö (oikea)
10 varpaat renkaisiin
15 synkronoitu käsipainokyykky (vasen)
15 synkronoitu käsipaino ylöstyöntö (vasen)
10 varpaat renkaisiin

Käsipainon painot:
Avoin, Master 35 - 44, Master 45 - 54
Miehet 22,5+17,5kg / Naiset 15+10kg

Teinit, masters +55
Miehet 15+12,5kg / Naiset 10+8kg

Row 20 minute

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

tai

OHS & FRONT RACK MOBILITY kesto n. 30-40min

Peruslämpöä 5-10min (soutu, pyöräily, kelkka)

1. 12-15x UPPER BACK, NECK & CHEST MOBILIZATION / MASSAGE
   *kevyt rullailu / pallo hieronta (kirein kohta)

2. 8 KNEELING WRIST MOBILIZATION *sormet eteenpäin + sivulle + taakse eli polviin päin

3. 12 KNEELING THORACIC ROTATION (kontallaan - video)

4. 12 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER *adductors & deep chest (video)

5. 40sec DIAGONAL CHILD POSE (video)

6. 12 LAT STRETCH in CHILD's POSE (video 2:10min) *joustoilla

---

ACTIVATION

1. 15 SIDE LYING SHOULDER EXTERNAL ROTATION *slowly (video)

2. 8 1-ARM FRONT RACK ELBOW STRETCH (video 0:25min)

3. 15 SQUAT BAND ASSISTED THORACIC MOBILITY *kädet niskan takana, vie kyynärpäitä eteen (video)

4. 20 HAND SUPPORT 90/90 HIP SWITCH or 90/90 HIP SWITCH w/ HIP EXTENSION

---

COMBINATION

1. 12 DUCK WALK

2. 8 1-ARM FRONT RACK ELBOW ROTATION

3. 10 FRONT SQUAT

---

LIIKKEIDEN VIDEOT:

1. KNEELING THORACIC ROTATION kontallaan

1. HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER *adductors & deep chest

1. 40sec DIAGONAL CHILD POSE

1. LAT STRETCH in CHILD's POSE´*joustoilla (2:10)

---

ACTIVATION

1. SIDE LYING SHOULDER EXTERNAL ROTATION *slowly

1. 1-ARM FRONT RACK ELBOW STRETCH (0:25)

1. SQUAT BAND ASSISTED THORACIC MOBILITY *kädet niskan takana, vie kyynärpäitä eteen