note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

10× KB/DB SINGLE LEG ABDUCTED RDL

10+10+10× SUPINATED BENT OVER ROW + BAND PULL APART + BAND FACE PULL

10×/side + 10+10× SEATED W-WALL SLIDE + ARNOLD PRESS + DB/BARBELL UPRIGHT ROW

10×/side + 10× RUSSIAN TWIST with PRESS + DIP *triceps / BENCH DIP

10× HANGING LEG / KNEE RAISES

30 sec/side SIDE PLANK with WEIGHT *kuorma lantion päälle

10× NORDIC HAMSTRING CURL *polvillaan lattialla lukitse nilkan kohdalta jalat esim. räkin/tankon alle - kallistu kohti lattiaa jarruttaen reisillä, ota käsillä vastaan ja avusta ylösnousu punnertaen käsillä.
Huom! jos teet liikkeen nilkat koukussa, niin avustajana mukana pinnalliset pohjelihakset. Jos nilkat suorana, ainoastaan takareisi työskentelee

--

video: KB/DB SINGLE LEG ABDUCTED RDL

video: SUPINATED BENT OVER ROW 0:54

video: BAND PULL APART

video: BAND FACE PULL

video: SEATED W-WALL SLIDE

video: ARNOLD PRESS 1:58

video: UPRIGHT ROW - videolla tanko versio

video: RUSSIAN TWIST with PRESS

video: DIPS *tricpes

video: BENCH DIPS

video: HANGING LEG RAISES

video: HANGING KNEE RAISES

---

KEHONHUOLTOA!

Warm Up
3x30 sec easy/20 sec moderate/10s fast rowing (total 3 minutes)
band pulls + banded hip activation
3-5 min of speed ladder drills
3x3+3 single leg jumps (sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
flat foot snatch
3x3reps @35-50%
tempo snatch + snatch
3x1+2reps @60-75%
snatch
10x1@80-85%, go new set every 1 min
snatch pull
3x3reps@85-95%
rest 1.5-2.5min bwn lifts, except emom's

Strenght
In the hole front squat 4x5reps@60-65-70-75%
rest 2-3 min bwn sets

Metcon
For time
5 shuttle runs (1 rep is 7.5+7.5m)
10 overhead squats @52.5/35kg
15 lateral burpees over barbell
rest 1 min
15 lateral burpees over barbell
10 overhead squats @50/35kg
5 shuttle runs (1 rep is 7.5+7.5m)
this will be short burner so hit it that way (ohs should unbroken)

10 pullups (arms spent, so did 5 strict red band, 5 jumping)
10 pushups
10 pistols (alternating)

Warmup:
400m run
2rds
10 pullups
10 pushups
10 squats

WOD:
1 snatch (95--did 65 for all BB)
2 cleans
3 front squats
4 HSPU (did first set, then did on box)
5 pullups (all kipping)
6 SDHP w/KB (1.5 pd, did 1 pd)
7 KBS (same)
8 pushups
9 wallballs (14)
10 burpees
11 deadlifts (65)
12 thrusters (65)
30:49

Tempaus lantiolta 20kg saakka 2-3 x monta

Tempaus
Kakkosia ja lopuksi ykkösiä 20,24,26,27,29,31,32,34 ja kyykkyyn 34 tänään! 🥳

Rive lantiolta+rive+työntö
25,30,35,40,44,45,47,49,51,52,54,56

Työntöveto
3 x 3
65,70,75

Plus loppujumps! 😬

-2min rest
-RPE 8, increase from last week

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION

10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY

10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna

10× ROLL ABS

10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin

10× HIP THRUST

10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena

--

video: CHIN UPS

video: CABLE LAT PULL DOWN

video: LU RAISES

video: DB SHRUGS

video: SHOULDER EXTERNAL ROTATION

video: INCLINE Y RAISES

video: DB FRONT RAISE

video: REAR DELT ROW & FLY 3:44

video: WEIGHTED SIT UPS

video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot

video: HIP THRUST

---

KEHONHUOLTOA!

Warm up
5-10 minutes of overall warm up to get body ready
then 2 time through:
5-10 kip swings
5-10 v-ups
5-10 up downs
· A ryhmä / 4-7 toistoa / 1 x kerroin
· B ryhmä / 8-12 toistoa / 2 x kerroin

Strenght
Ring or Bar Muscle Ups / Strict c2b or strict pull up + ring push ups
Week 2
5x2 toistoa + 5x1 toisto.
rest as needed bwn sets
Aina ennen suoritusta teet 25 sec of unbroken double unders or ghd sit ups ja sit setti perään.
huom jos teet tiukkoja c2b pull uppeja tai tiukkoja pull uppeja ja ring push uppeja teet siis näin esim. 20 sec narua + 2 leukaa ja 2 ring push uppia, sit lepo ja uus sarja.
huom joka toinen setti otat naruhypyt ja joka toinen setti ghd sit upsit siihen alle

3 supersets of
6-8 tempo db bench press (3 sec alas, 1 sek stop alhaalla ja ylös)
3-4 rope climbs or kb gorilla row x 16-20 reps
rest 2-3 min bwn sets

Metcon at 60-70% effort
2 sets
1000-1200m run
rest 1.5 min

1000-1250/1250-1500m ski or rowing
rest 1.5 min

2000-2500/2500-3000m bike erg

Cool down
3-5 min recovery bike / air bike / jog&walk

2-3sets:

10+10 Db row
10 Db bench
8+8 deadbug

2 rounds
6 DB power clean overs
6/side Half kneeling seesaw presses
6/way Scapula rolls
6 Kneeling goblet get-ups
+
Build to workout weight for power cleans and STOH
* Practice a few sets of the other movements between weights as you build up
+
1-2 rounds @ increasing pace and load
2 Bar muscle-ups
4 Power cleans
2 Shoulder to overheads
4 Box jump overs
2 Lateral burpees over the bar
– Rest 1:00 between rounds –