Syklin toinen viikko, aloitellaan terävillä tempauksilla ja perään napataan ykkönen takakyykkyä. finisherinä tabataa.
seuraavana päivänä napataan raskaampi penkki joten malta ettet lähde ekstroja veteleen maanantaina!

hip & spine mobility

kneeling unilateral KB front rack hold rotations 3x8/8

triset, 5x

5/5 renegade row
5/5 straight leg raises
5/5 teapot (w. DB)

unilateral KB RDL 3x8/8 contralateral hold

half kneeling KB bottom up press 4x5/5

superset, 6x
1/1 slow eccentric archer push up
6 pike push up

4 sets:
15/12cal Row
15 T2B
- Rest 1min btw sets

12' AMRAP
10 dbl KB swing
10 dbl KB power clean
10 push up

30m Sled Push
30 Push Ups
30 Air Squats
1000m Cardio
30 BP
30 WB
30 Box Jumps
20 Bent over Rows

Loppuun pieni cardio-työosuus parin kanssa. 🏁

Voima
E3MOM, 4 rounds
ring row x 6-8
-riittävän haastava versio

WOD
AMRAP 12:
5 worm push-ups
10 alternating lunges
15 ring row

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
10x/side + 5-10sec hold last rep BIRG DOG
10x PLATE PASS CRUNCH
6+6x/side alternating PLATE HALO SPLIT POSITION

---

TECHNIQUE
10x RDL *jerk grip + 5x GOOD MORNING - POWER/SQUAT JERK *tee "good morning" ja "power/squat jerk" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien kyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3+3x SHOULDER PRESS + PUSH PRESS + POWER JERK
3x[1+1] PRESSING SPLIT JERK + SPLIT OHS *both side
3+3+3x MUSCLE CLEAN + TALL CLEAN + DIP CLEAN
3x[1+1+1+2] CLEAN DEADLIFT + CLEAN from KNEE + CLEAN + SPLIT JERK *split jerk 1+1

---

---

POWER CLEAN + CLEAN from KNEE + SPLIT JERK *split jerk both side 2=1+1
2x1x[2+1+2]@barbell, 2+1+2@60%, 2x1x[2+1+2]@65%, jerk-%, rest btw sets 2min, example of rise 50-55%

---

HALTING CLEAN DEADLIFT + CLEAN PULL + CLEAN PULL from POWER POSITION
all pulls full foot
*Halting -hold this position for 2-3 seconds before returning the bar to the floor
*Pull from pwr pos. hold this position for 2-3 seconds before pull.
2+2+3@80%, 2x1x[2+2+3]@85%, jerk-%, rest btw sets 2min

---

HALF FRONT SQUAT *90° + FRONT SQUAT
2+2@70%, 2x1x[2+2]@75%, fs-% / bw-%, rest btw sets 3min
example of rise 55-65% *vasta-aloittaneet kuorma kehonpainosta 80% = FS 1RM

---

SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES

30sec weighted / bw SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plate

Rest as needed

c2b strenght 1/3

3x
3-5 ring pull ups
10 seal row
20 banded lat pull down

For time
- 10 ring muscle-ups
- 20 alternating weighted single-leg squats
- 400-meter run

♀ 20-lb dumbbell
♂ 35-lb dumbbell