Med ball-band circuit

3 to 4 rounds for quality

5 Tall kneeling med ball chest throws
5 e/side Half-kneeling med ball rotational throws
10 e/side Pallof press
15 Face pulls
20 Band tricep pushdowns
4 minutes Cardio

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00 Calf Smash on Barbell
:30 Prayer Stretch on Barbell/Foam Roller/Floor*
5/5 Groiner w/Thoracic Rotation**

-Rest as Needed b/t Sets-

*Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards ground.
**Keep back knee off the ground, driving back leg up, actively engaging hips. Rotate down and away from the leading leg, then twist and reach up towards the leading leg.

TEMPAUKSEN TEKNIIKKAA (painot kommentteihin, tarvittaessa oma lisäkirjaus)

Alkulämmittely
Tempauksen lämmittely kepillä + tangolla

Viikko 9:
Squat snatch: 5 x 1 @ 85-90 %

Viikko 10:
Squat snatch 1RM

ETUKYYKKYPROGRESSIO (syötä kg tulokseen)

3 x 3 Front squat @ 85-95 %

Goblet squat (vko 9) 3 x 20
Wallball (vko 10): 3 x 20
Step-up painoilla 3 x 10/puoli
Snatch-grip RDL tai Good morning 3 x 10
Weighted plank 3 x 30-45 s
Lonkan liikkuvuus fiiliksen mukaan

*rack, *tc 20min

2@barbell, 1@up to the maximum of the day, jerk-%, rest btw sets 2min

90-110 min HR Zone 1-2

Every 10 minutes :
10m Handstand walk
10+10 Pistols

Tabata
Burpee
Plank hold

Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
2 Rounds
5 Handstand shrugs
0:20 Wall facing flutters
30 Speed rope skips
+
Build to workout weight for SB cleans and DB overhead walking lunges
* Practice few sets of other movements as you build up
+
@ workout weight
3 SB cleans
3 Shuttle runs, 50’ (25’+25’)
10 GHD sit-ups
1 HSW, 25’
4 Steps DB overhead walking lunge
1 Rope climb
30 Double-unders

3:00 BikeErg @ easy pace
1:00 SkiErg @ easy pace
+
0:30-1:00 Hang from rings
5/side ATG Split squats
10 Kang squats
3-5 Pike compression slides
10 Box jumps
10 Burpees
+
Build to workout weight for wall balls, lunges and Devils presses
* Practice few sets of toes-to-rings/GHD sit-ups and box jump overs between movements
+
@ workout weight
500m BikeErg
10m DB walking lunges
5 Toes-to-rings/GHD sit-ups
250m SkiErg
5 Box jump overs
2/side Single-arm DB devils presses

For time

• 12 chest-to-bar pull-ups
• 12 wall-ball shots
• 12 box jumps

♀ 14-lb medicine ball to 10 feet and a 20-inch box
♂ 20-lb medicine ball to 11 feet and a 24-inch box

3sets:

3min ON / 1min Off
1) 10-20 banded pull apart + bike
2) 10-20 + row
3) 10-20 V up + ski
4) 20-60s plank hold + echo