Power lifting (week 3/4)

Pääliikkeet:
Sumo deadlift 4x4(3 MIN TAUKO SARJOJEN VÄLISSÄ)
Bench press 5x6 (2 min tauko sarjojen välissä)

Apuliikkeet:
Barbell row (=kulmasoutu lattiasta) 3x6 (1 min tauot sarjojen välissä)
Vinopenkki käsipainoilla 3x6 (1 min tauot sarjojen välissä)

*Voimanostoon perustuva tunti. Neljän viikon progressio.

Front squat 4x8@AHAP

SO 2:00

5 x 3

Can be weighted, bodyweight or scaled.

With a running clock
0:00-10:00
1000/800m row
75 dubs or 150 singles
50 DB push press 40/30

Rest remaining time

10:00-20:00
800m run
75 dubs or 150 singles
50 WB sit ups 20/14

Rest remaining time

20:00-30:00
2400m/1600m bike
75 dubs or 150 singles
50 alternating DB snatches 40/30

2 Rounds @ 2-3 RIR
8-12/side DB external rotations
8-12 DB pullovers
8-12 Prone Y-raises

-Käsilläseisonta
-Pystypunnerrus

Pystypunnerrus, 3 x 5

100 strict hspu for time
Every time you break
20 Air squats and 20 sit ups

Scale hspu to push ups

STRENGTH
1a) Barbell Split Squats: 4 x 6 ea. Rest 30s.
1b) DB Neutral Grip Bench Press: 4 x 8. Rest 30s.
- pronated grip

METCON
4 Rounds of:
300 Meter Run
20 Hang Power Cleans (95, 65)
10 Box Jumps w. step down (24, 20)
Rest 2:00
*During rest interval complete:
30 Easy Single Unders
15s RKC Plank
- 20:00 Cap

NOTES!
– Strength: Our supreset today is a banded push/pull combo that is going to knock your socks off, with
some core work thrown in to round it off. Keep your hips up on the Bench Press, and your back tight on
the Rows as you pull the shoulder blades back.
– Metcon: Triplet of Wall Walks, DB Snatch and a Run. Keep a good pace but one you can increase on
the final run. On the DB Snatch – watch for early arm bend, ” jump, zip your jacket, whip the ceiling”
– Equipment: Medium band, bench, medium weight

A) WARM-UP
4 rounds:
4 Plank Waves
4 Upward to Downward Facing Dog + Toe Touch
4 Tempo Push-ups
4 Scorpions total

B) TRI-SET
Band Iso Glute Bridge Bench Press
4 x 6-10 each 3s down. Rest 60s.
Banded Bent Iso Row
4 x 12 each. Rest 60s.
Weighted Straight Leg Sit-Ups
4 x 10 each. Rest 60s.

C) 3 ROUNDS
4 Wall Walks
8 DB Snatch each
400 Meter Run
- Goal: Tough pace with room to speed up on your last run.

D) FINISH
Scorpion Stretch
5 deep nasal breaths in each position

All video links here

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NO EQUIPMENT OPTION

A) WARM-UP
As Above

B) TRI-SET
Push-Up 4 x 6-10 with slow tempo
Rest 1:00
Table Row
Rest 1:00
Straight Leg Sit-Up
Rest 1:00

C) 3 ROUNDS
As above, but replace DB Snatch with RFESS Jumps 8/side
Running can be any constant movement for 1:30 jumping jacks for example

D) FINISH
As above.

2-3 min light cardio
1+1 min glute smash with roller
1+1 pigeon pose strech R/L
:30 achilles/calf strech R/L