Back Squat strength is on its second "Wendler" cycle. The Wendler 5/3/1 is a strength cycle over 4 Weeks. In the beginning of January we test 1 RM for back squat and after we turn focus on front squats with some pauses and tempo.

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Strict chest to bar gets better at well doing the strict chest to bar. From now on you might notice, all pull ups are C2B. This serves the over all shoulder health better.

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With this day you'll see variation of accessories and midline work.

Both Power Snatch and Power clean are in the focus, more or less at touch and go style. On these days you will find different variations of both lifts challenging the explosiveness of the movement as well as the turn over.

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Couplet with the Olympic Lifting we have push press as a strength component. As the reps degrease, weight should get heavier.

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This day in general is shorter than others and requires a bit more focus.

2rounds:

6min ON /1min Off
1) 30+30m s.a farmer carry + remaining time bike
2) 40m sandbag carry + remaining timerow
3) 100 DU + remaining time echo
4) 60-90s plank hold + remaining time ski

Target HR zone - PK 1-2

Only way to get better at calisthenics/gymnastics is to actually do them, so this day is all about moving your body in space and learning how to manage your weight distribution without forgetting the AMRAPS and EMOMs etc

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Shoulder taps are great way to accumulate reps for weight sifting and eventually walking.

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As we are rolling in to the new year we are also getting loser to the open. We are attending it and there fore as we know, the basics are going to be under the scopes. No matter how many RX reps you get in, you should always MASTER the parts of that particular movement....

AMRAP 8

1-2-3-4-5…..
Rope climb
* 30 DU after each set of rope climb

Optional Easy Pace Cardio
Perform 30-45 min very light pace cardio work by bike, ski, jog, sauvakävely, koiran kanssa..

Perform 2-3 mobility/streching drills to lower and upperbody!

AMRAP 15:
27/21 Calorie Row
21 Deadlifts
15 Burpees
9 Push Press
Rx Barbell – 60/40

Muscle clean primer
3 x 3 - empty barbell

3 position clean
4 x 2 @ 80% of 1RM clean

Press in split
4 x 4 @ 9RPE

Barbell front rack reverse lunge
3 x 16 (8 each leg) @ 8RPE

Accessories

DB shoulder press 3 x 10 @ 8RPE
Barbell skull crusher 3 x 10 @ 8RPE
DB bench press 3 x 10 @ 9RPE

WARM UP
2 ROUNDS
20 shoulder taps on push up plank
10 TEMPO AIR SQUATS (2:0.2.0)
5 TEMPO PUSH UPS (2:0:2:0) (VOI OTTAA POLVILTAAN LÄMPÄSSÄ MYÖS)
5+5 SINGLE LEG HIP BRIDGE
5 PIKE PUSH UPS

then 2 sets of static hold on each position 10-20 sec on each position
squat hold, push up hold on top/bottom, split lunge holds R/L and superman hold

MAIN WORKOUT
tempo weight vest / (reppuun painoa) / body weight training. try to keep tempo something like 2.0.2.0 (2s alas, 2s ylös, lihas töissä)
Voit tehdä kiertoharjoitteena 4 KIERROSTA leväten 30-60sec liikkeiden välissä tai sit 4 SETTIÄ yhtä liikettä ensin ja sit lepo 1-2 min välissä.

Air Squat x 10-15
Push up x 6-12
Bulgarian split squat x 6-12 per side
handstand push up ( box hspu) Strict ones. x 6-12

Metcon
Every min for 20 minutes
Odd : 10-15 kb swings / snatches if have only lighter kb/db
Even : DB/KB facing burpees / lateral burpees x 6-10 reps

Cool down
glute and quad streching
pec and tricep streching

LÄMMITTELY
Teema: Lantio
Aktivaatio - venytys
- Lonkan sisä- ja ulkokierrot
- Lonkan ojennus ja koukistus

Hallinta/voima
- Yhdellä jalalla lantionhallinta
- Core + lantio

KIERTOHARJOITUS
40-60s./liike
1. Lastausliike kp/kk
2. Yhden jalan mave (kuminauha+kk)
3. Renkailla askellus taakse
4. Rengassoutu
5. AKK + lankussa olkapääkosketukset