Shoulder/Arm
Warm Up
Crossover Symmetry Protocol
Superset1
4 Sets
A1., Shoulder Press
10 (Same weight all sets)
A2., Bent over Rear delt raise
12
Superset 2
4 Sets
B1., Single Arm Dumbbell Press
12/12
B2., Plate front raise
12
Triset
4 Sets with dumbbells
C1., Biceps Curls 1 minutes
C2., Lateral Raise 1 minutes
C3., Triceps Extension w band 1 minutes
1 minutes rest

Ring Muscle-up

7 sets @ 40% of max reps (unbroken) , Rest 0:15 between sets (extend to 0:30/0:45/1:00 as needed, see details below)

-> BMU

WOD
4rds
12x goblet squat
rest 60s
7+7 one leg hip thrust
rest 60s
+
plank tabata

45-90min Kevyt
- Kevyttä liikkumista
- Kontrolliksi: 55-70% syke maksimista. PPPP.

Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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SNATCH DEADLIFT + HIP MUSCLE SNATCH kyynärpäät edellä - katse eteenpäin
3[1+3]@tanko pal. 1 min

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SNATCH DEADLIFT + HIP MUSCLE SNATCH AND POWER CATCH jaloista kuuluu ääni
3[1+3]@tanko pal. 1-2 min

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HYPPYKYYKKY
3x5@tanko pal. 2min

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PAUSE CLEAN PULL (pause below knee and above knee - hidas palautus)
3x3@60%, 3x3@70% kehonp. pal. 3 min

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BOKSI TAKAKYYKKY
3@40%, 3@55%, 2@65%, 2@70% , 2@75% pal. 3 min

For time

• 25-foot dumbbell front-rack walking lunge
• 1 rope climb to 15 feet
• 25 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

OPTIONAL COOL DOWN
2 SETS FOR QUALITY
5 Up Dog to Down Dog
:30/:30 Down Dog Hip Opener
5 Cat/Cows
:30/:30 Child's Pose Side Stretch
-1:00 Slow Nasal Breathing b/t Sets-

RestDay

VALITSE:
Sama loikkatreeni+ juoksu kuin viikolla 8 tai
sama Juoksu + kuntopiiri kuten viikolla 9, oman tasosi mukaan.

3 rounds
10/8 cal bike or row
10 passthroughs

Spend 8:00 warming up power cleans

Partner WOD
50 RFT
5 AKBS 70/53
3 pull-ups
1 power clean 185/135

Partners must complete a full round before switching