E1,5MOM9

5 DL

A: Ring chin ups Supinated 3set
B: Ring pull ups pronated 3set
C: SA Kb rows 2set
D: DB Powell raises 2set
E: Alternating DB biceps curls 1xMax

2x5x72kg
2x3x77kg
Toistotesti 80kg

A: Seated hamstring curls 3set
B: Seated leg press 3x5
C: Bench press 3x1
D: Close grip lat pull Downs 3set
E: Dips 1xMax
F: Biceps curls 3set

Block snatch + Overhead squat – 5 to 7 x 2+2 @ 74-79%, go every 1:00-2:00

OR

Clean + Front squat + Jerk – 6 to 8 x 1+2+1 @ 65%+1RM CnJ, Go every 1:30

For Reps

16 x 20 on 10 off
20 SGL Arm Hang DB Clean and Jerk
15 Wall Balls
10 Burpees
-move on the 20s. clock, continue where you ended
@22.5/15 kg
@9/6 kg

500m row/jog
3 rounds of
7 scap pull up
7 scap push up
20s. hollow hold
10 DB bench press

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1x5 at 82% 1RM
2 min rest
1x3 at 85% 1RM
2 min rest
1x1 at 87% 1RM
4 min rest
1x5 at 85% 1RM
2 min rest
1x3 at 87% 1RM
2 min rest
1x1 at 90% 1RM

1) Gymnastics

A) EMOM 12

1) 30 SU + amrap: burpee to target (timecap 50s)
2) 10 Box Hspu/Pike Push Up
3) 1 Set of T2B

B) Gymnastic Strength

3-4 ROUNDS FOR QUALITY

• 20-30s Ring Dip Hold
• 20-30s Ring Support Hold
• 15-30s Chin Over Bar Hold

*rest max 45s between movements. And max 3min between rounds.

SQUATS

A) Back Squats:

5x3 (Build to days heavy)
*Rest 3min between sets

B) 3x

• 10/10 Bulgarian Split Squat (KB in goblet)

CORE

3-4 ROUNDS FOR QUALITY:

• 20m Seal Walk (plate or slider jalkojen alle)
• 20-30 DB Sit Up
• 30m/30m KB Suitcase Carry

Warm Up
2 rounds
1:30 cardio machine
5 reps of each movement, first to right side then to left side:
Single leg RDl
Reverse Lunges
Power Clean
DB Row

Tempauksen keppijumpppaa + mobility

Workout
5-6 rounds for quality
15/12 calories with machine @easy/pace
3 snatch pulls
3 high hang power snatch
3 snatch balance
8-12 ring row
8-12 alt leg v-ups
8-12 wall ball shots

100 push ups