EILINEN

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

8 rounds for time
5 HSPU
25 situps

TC 16 minutes

A,
Snatch 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Week 3

Find your heaviest "perfect" set of 3. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
Every 1 min for 10 mins, alternating between:
Run, 200 m
7 Ring Muscle-ups

C,
3 rounds for quality of:
15 Banded Face Pulls
Suitcase Carry, pick load, R 30m
15 Banded Pull Aparts
Suitcase Carry, pick load, L 30m
10 Plate Front Raises, pick load
10 L/10 R Crossbody Deadlifts, pick load

A, Banded Sumo Deadlift
- Build up to a heavy triple
- Sets: 8,6,4,3,3,3

4 sets: 12-10-8-6 / side
-Dual DB Split Squat
-Dual DB Split Stance RDL
Less reps, heavier weights

C, Extra: (Tabata)
-Single Leg Wall Sit Hold / L + R
-Single Leg RDL Hold // L + R

EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

A,
A single set of Strict Pull-ups for max reps.
Add weight if you can do more than 10 consecutive reps.

B,
A single set of Strict Ring Dips for max reps.
Add weight if you can do more than 10 consecutive reps.

C,
Every 1 min for 21 mins, alternating between:
15/13 Row Calories
10 Alternating Reverse Lunge Box Step-ups, 60/50cm
Bear Crawl, 15m

D,
3 rounds for quality of:
10 Prone Snow Angels
5 WY Negatives

Warm up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
10 goblet squats
5+5 plate press

Strenght
4 sets
6-8 step back lunges @semiheavy
rest 1 min
8-10 strict hspu / Box Hspu / z-press
rest 2 min

Metcon
3 sets
1 min max calories rowing
1 min max reps of walking lunges
1 min max reps small kip knee raises (almost like strict ones)
1 min rest
20s rest bwn movements (1 round is 5 min including rest periods/time)

4 x 1 Stairs; rest 1:30

• Get a bonus sweat going today!

Press behind the neck 3x6
- lepo 2min
- lisää painoa edelliseen viikkoon

MAURI LAAKSONEN & PEKKA HEISKANEN

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the warm-ups are the same as in the gym program!

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SHOULDER PRESS + PUSH PRESS + TALL CLEAN HIGH PULL *high pull flat footed - elbows ups
3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

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HIP MUSCLE CLEAN + TALL CLEAN + SPLIT JERK
3-4x [3+3+2]@light barbell / stick, rest btw sets 2min, *split jerk 1+1

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CLEAN DEADLIFT + POWER CLEAN from ABOVE KNEE + SPLIT JERK
2x [1+2+2]@barbell, 2x [1+2+2]@light weight, rest btw sets 2min, *split jerk 1+1

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BACK SQUAT
3@50%, 3@60%, 2x3@70%, rest btw sets 3min
BW 100% = 1RM BS

or

FRONT SQUAT
3@50%, 3@60%, 2x3@70%, rest btw sets 3min
BW 80% = 1RM FS

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RDL *jerk-grip, use straps
3-4x5@moderate weight, rest btw sets 2min

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SUPERSET: quality