5 - 5 - 5+ @65-75-85% (+5kg edelliseen)
laske painot: 90% of 1RM

40-30-20-10 reps for time:
• Wall Balls 20/14#
• Deadlifts 155/105#
Goal: under 10 min. To achieve this, you’ll need to complete the set of 40 in 4 min (04:00), the set of 30 in 3 min (7:00), the set of 20 in 2 min (9:00) and the set of 10 in under 1 min (< 10:00).

LÄMMITTELY
Nilkan seutu
- Kantapää- ja varvasnousu
- Säären etuosan venytys
- Pyöritykset nilkalle vk
- Nilkan ulkosivu vk
- Polvennosto (+vaaka) blokkien päällä

2 x 50s./20s.
1. Jefferson curl
2. Boksilla kyykky + lantion nosto kk
3. Hyvää huomenta istuen
4. AKK - lankku + jarruttava punnerrus
5. Uimari päinmakuulla

AMRAP 10min
6 x punnerrus
6 + 6 askelkyykky vuorojaloin
6 + 6 x gorillasoutu
6 x wall ball

Clean and jerk

4-6 x 2 @ 70-75%, go every 1:15
4 x 2 @ 75-80%, go every 1:30

– Build within the percent range on each set
– Drop the bar between each rep, reset and go

2-3sets:

10-15 bicep curl
10-15 banded tricep
10+10 seated press

20-minute EMOM (Gymnastics capacity)

1) Strict toes-to-bars
2) Wall-facing handstand push-ups
3) Kipping toes-to-bars
4) Kipping handstand push-ups
5) Rest

Intent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.
Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) →Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-up

Week 4
1. Back Squat
1x5 @75%

1x5 @80%
3x5 @83%

A) 4x6 ring pull up (weighted/ weighted neg./ 4x12 heavy ring row) @rpe8
B) 4x6 strict hspu (def./suf. hspu, box hspu, pike push up) @rpe7-8

1. 3 rounds of A) 8-8x Bulgarian split squat (use 1 dumbbell) @rpe8 B) 12 banded hamstring curls C) 12 KB pull through @mid-heavy

12 min AMRAP:
• 4 Deadlift 100/70kg
• 8 Kettlebell Clean&Jerk 24/16kg
• 8 Box Jumps 75/60 cm
Goal: 6 rounds.

LÄMMITTELY
60s./liike
1. Kyykky + kierrot
2. Eteentaivutus pumppailu + taaksetaivutus (toinen jalka taakse)
3. Ristikkäinen tuulimylly
4. Selälle rullaus + v-asennossa eteentaivutus

KEHONHALLINTA
2 x 45s./liike
1. Bird - dog
2. Seinäistunta
3. Lapapunnerrus / yhden käden lapapunnerrus
4. Vk polven ympäri lonkan pyöräytys oik.
5. Vk polven ympäri lonkan pyöräytys vas.

VOIMA
3 x 3/puoli turkkilainen ylösnousu
Sarjapalautus n. 2min

AMRAP 8min
20m tarjoilijakävely
10x slam ball olan yli
5 kcal laite

Amrap 2min chin-ups