EILINEN tai

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

3-4 rounds:
1min Row
1min AB
1min Row
1min Rest

EILINEN tai

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

Alkulämmittely ja mobility

8 x complex: 1 pystypunnerrus 1 vauhtipunnerrus 1 työntö

8min AMRAP
10 jalkojen nostot kk yli
5+5 rive kp/kk
30 naruhyppyä

Loppuvenyttelyt

Push: (Strict) HSPU / RING DIP / PUSH UP

• 7 x 20 s on / 60 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP

• 4 x 8–12 strict press with a barbell, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

Pull: (Weighted) strict pull up / banded pull up

• Strict pull up
  5, 4, 4, 3, 3 reps with the same weight as in the 5rm on the first week, 3min rest between sets

• 4 x 8–12 wide grip strict pull-up with a band, rest 60 s between sets. Use a strong enough band so you can do at least 8 reps. You can add more bands later on the sets if it gets too hard.

Chipper:

100 jumping jack
60 reverse lunge
40 Db thruster
20 split jump
10 s.a devils press

1000m row sub 2400m bike

3 rounds
30 DB snatch 50/35
30 sit ups
30 strict press 65/45

1000m row

RestDay!

...up to 1RM

3-2-1-1-1-1

Go every 3:00

Warm Up
3 min cardio machine @easy/mod pace
30-40 band pull aparts
then with Bodyweight
:30 Scapula pull ups
:30 Side Plank Holds R/L
:30 Wall sit
:30 Revese Lunges R/L
10+10 single leg hip bridges
10 dynamic squat strech
then

With barbell go 2 times through this:
3 snatch deadlifts
3 high hang muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance