Week4
A) Strict Press
6x3 @80%

B) Upper body accessory

3x
6/6 SA Bottom-up KB Press
10/10 Banded Shoulder Internal
Rotation at 90 degrees

Deadlift

20-10-10-10

*Rest 3min between sets

Engine

10min Z2 Erg (päätä laite)
Into,

5 sets of:
- 350m Row
- 30 Wall balls // Alternative: 30 DB Snatch @45lbs
- 20 Burpees lateral over the rower
- 10 Double DB Box step overs 2x45lbs // Alternative: 20 GHD
-Rest 3 min between sets-
*jos jalat väsyneet nii tee alternative liikkeet. Saat kyl muutenki tehä

Accessories
(optional)

A) 4x For Quality:

• 30m Backward Sled Pull
• 30/30s Copenhagen Plank

B) 2-3x For Quality:

• 20 Banded Hip Ext.
• 15/15 Calf Raise

For time:

21cal ski
21 box jump overs (high box) @75/60cm
15cal ski
15 burpee pull ups / burpee to target
9cal ski
9 bmu / devils press @2x22.5/15kg

LÄMMITTELY
- Ylivienti vk
- Pystypunnerrus vk
- Valakyykky vk
- Rintarangan kierot nelinkontin
- Lankusta lisko + kierrot

Kasakkakyykky tolpalla
Askelkyykky etujalka stepperillä
Perhonen renkailla

VOIMA
3 x 6-8/jalka Kasakkakyykky jalka stepperillä
Lepo 1.30min
3 x 6-8 Kulmasoutu tangolla
Lepo 1.30min

CIRCUIT
3 x 40s./20s.
1. Rengassoutu
2. Maljakyykky
3. Istumaannousu lp kanssa
4. Vipunostot selinmakuulla

Strongman

Deadlift

10-8-6-4-2

*Vika viikko, isommat painot ku aikasemmilla
*E3MOM

EMOM 16

1: 20m Yoke Carry (medium heavy)
2: 45s Amrap: SB Over Yoke
3: 30 Heavy DU
4: Rest

Accessories

A) 4 Rounds:

• 10/10 KB Gorilla Row rest 30s
• Max KB Front Raise Hold rest 2min

B) 3-4 Rounds:

• 10 GHD Ab Situp
• 5-10 Ab-Wheel Roll Outs
• 10/10 Pallof Press

A,
"Jerry"
For time:
Run, 1 mi
50 Push-ups
Row, 2 km
35 Push-ups
Run, 1 mi
20 Push-ups

Goal
Sub 30 mins.

B,
3 rounds for quality of:
20 Band Pull Aparts
5 L/5 R Landmine Rotations, pick load
10 L/10 R Kneeling Landmine Press, pick load

Snatch

A) Build to a max in Power Snatch

B) Every 90 sec x 3 sets 1 Power Snatch @90% of the weight that you hit for the single.

C) Every 90 sec x 3 sets 2 (1.1) Power Snatch @80% of the weight that you hit for the single.

D) Every 90 sec x 3 sets 3 (1.1.1) Power Snatch @70% of the weight that you hit for the single

Snatch Panda Pull
(Optional)

• 3x3 @100-110%

Metcon

4 sets of: 2 min On / 1:00 min Off

• 3 Wall walks*
  
• 6 High box jumps
• Max Rope-climbs in remaining time

*Add 1 wall walk each round

Accessories

A) Core 4x For Quality:

• 30-45s GHD Oblique Twist W/plate
• 20-30 V-Up
• 30/30s Side Plank *Rest as needed

B) Optional
3-4x For Quality:

• 10/10 DB Hammer Curl
• 15-20 DB Skull Crusher

Gymnastics

1) Choose one movement: T2B, Kipping Pull Up/C2B, Rope Climb

A) Every ''X'' Until
50 T2B/Pull Up Completed
or 15 Rope Climb

*Eli valitset yhen liikkeen mitä teet oman maun mukaan vaikka joka 2 tai 3min välein, aina saman määrän. Kunnes oot tehny yhteensä 50 toistoo yllämainittuja, tai 15 ropea. Vaan yks liike

B) Ring Strength
4 Rounds For Quality:

1) 10 Kipping Ring Dip + 10-20s Ring Support Hold
-r.30s-
2) 20-30s Ring Dip Hold
*Rest as needed between rounds

Gymnastic Engine
(@70% Effort)

Every 2.5 min x 9 sets alt. between 1, 2 and 3:
1: 12 Cal Row + 5-10 Strict Chin Up
2: 12 Cal Row + 3-5 Wall Walk
3: 12 Cal Row + 1 Set Of T2B

*Keskittyminen liikkeen taloudellisuuteen ja tekniikkaan.

Accessories

A) 3x Superset:

• 10/10 DB 1-Arm Bench Press
• 5-6 Strict Chin Up + 15-20s Chin Over Bar Hold

B) 3x Superset:

• 10-15 Lu Raise
• 10-15 Muscle Snatch (High Hang)

*Muscle Snatchissa älä hae jaloista yhtään voimaa. Ihan suoralta kropalta pelkällä yläkropan voimalla taitto. Ota tarvittaes vaikka 10kg tanko

Row Intervals

• 5x1km Row (VK 2) *rest 3min between sets

Deadlift

4 x 2 @ 86-92%, Rest 3:00 between sets