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

WU: 30 / 20 sec x 9
-Burbee + 2 air squat
-Hang power snatch + OHS
-2 front squat + 2 back squat

Emom 12
1-4 min: 2 power snatch + 3 OHS
5-8 min: 2 power snatch + 2 OHS
9-12 min: 2 power snatch + 1 OHS
Rest 3 min
Emom 12 - 57-63% back squat max 1 rep painosta
odd: 3 front squat
even: 6 back squat

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

Kuvan mukainen treeni plus

• soutu
• juoksu

5 rounds for time

20 GHD
5 squat snatch @ 55/35kg with 3s pause at bottom.

Seated shoulder press 4x8

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(15)
100 squats
50 hand release push ups
100 sit ups
Every minute that your working stop and do 4 half burpees(from floor to squat position)

Finisher
60 around the world
1:00 samson

100 thruster w/db
90 sit-up
80 walking lunges w/db
70 burpee
60 push up
50 thruster w/db
40 sit-up
30 walking lunges w/db
20 burpee
10 push up