Push press 6-5-4-3-2 reps

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Roll
5/5 Ankle Deep Lunge Ankle Mobilization
5 Jefferson Curls @ light weight
1:00 Child's Pose
-Rest as Needed b/t Sets-

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)

W: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb

Time cap: 12 minutes

A: Snatch pull + hang power snatch + power snatch 5x1 @technical max

B: Power clean TNG doubles w. Slow eccentric phase up to heavy

C: BTN push jerk from rack 5x3

RestDay!

OPTIONAL FINISHER
3 SETS
10 Tuck-Up + V-Up
15 Ring Face Pulls
1:00 Barbell/DB Gun Hold
-Rest As Needed b/t Sets-

2min on 1min off x5:
10 no-jump burpee
20 db snatch (15 / 10)
10 no-jump burpee
30 db dl (25 / 20)

Work 2mins, then rest 1 and continue where you left off on the previous round. Result is reps completed.

LAITAN VIELÄ IDEOINTIA LISÄÄ KOTITREENIN MITÄ VOIT SOVELTAA / KÄYTTÄÄ APUNA OMAN TREENIN TEKEMISEEN. LISÄKSI OMA-ALOITTEISUUS TOIMII VARMASTI JOS HALUAT ESIMERKIKSI TREENATA TOES TO BAR / HS WALK / HSPU / KIPPILEUKAA / PAINONNOSTON TEKNIIKKAA KEPIN TAI TANGON KANSSA. FEEL FREE. TAI KÄYDÄ VAIKKA LUISTELEMASSA ANNA MENNÄ!

HOME TRAINING SESSIONS EXAMPLES
FIRST ONE
Warm up
3 rounds
20 jump jacks
20 bodyweight rdl (alt leg)
10 cossack squats (slowly, deeper each round/more strech)
5 inch worm with push up
Workout
3 sets
2 rounds at the
8-10 db/kb snatch (R) / 4-5 single arm bed sheet rows
8-10 push ups
8-10 db/kb snatch (L) / 4-5 single arm bed sheer rows
6-8 burpees
rest 3 min after 2 rounds and repeat total 3 times)
Accesssory Work
3 rounds
8-12 upright row / scap push ups
8-12 suitcase deadlifts / single leg hip bridges
16-24 deadbugs
rest 1-2 min

HOME TRAINING SESSION NUMBER 2
Warm up
3 rounds
30 marching (polvennostot paikallaan)
5 dynamic squat strech
5 slowly tricep extension with db/kb (ranskalainen ojentajapunnerrus niskantakaa seisaaltaan)
5 bed sheet body row (katso youtubesta lakanan viritys ohje kulmasoutujen tekemiseksi 😃 )
Workout
8-10 rounds
6-8 single arm kb/db thrusters (R)
6-8 single arm kb/db thrusters (L)
6-8 bed sheet body row
rest 1-1.5 min bwn rounds
Accessory Work
3 rounds
10-15 reverse lunges (each side)
:40-60 HS / Wall Walk Hold
:40-60 russian twists (feet off the ground, bodyweight only)
rest 2 min

HOME TRAINING SESSION NUMBER 3
Warm up
2 rounds
:45 marching (polvennostelut rauhassa)
20 shoulder taps on push up plank
5+5 squat strech
5 air squats
10 alt leg v-ups
WORKOUT
6-8 sets
15-20 jumping air squat (pikku hyppy riittää)
15-20 alt leg v-ups
10-15 kb swings / hang snatch or c&j if smaller kb only, then perform example 7+7 reps (one side at the time) IF DONT HAVE EQUIMPENTS THEN 10-15 SUPERMANS.
rest 1-1.5 min bwn rounds
ACCESSORY WORK
3 sets
10-15 bed sheet body row
10-15 push ups
3+3 kb/db TGU OR bodyweight windmills slowly 8-10 reps / side
rest 1-2 min bwn rounds

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 ATYs w/Light Weight
10 SLOW Arm Haulers
1:00 Foam Roll or Couch Stretch
-Rest as Needed b/t Sets-

OPTIONAL COOL DOWN
2-3 SETS
10/10 Banded Pallof Presses
10/10 Single Arm Half Kneeling Banded Lat Pull Down
5/5 Sciatic Nerve Floss
-Rest as Needed b/t Sets-