Press

A) Push Press

E2MOM X4:

• 6 TnG Push Press @70-75%

B) Push Jerk

E2MOM X4:

• 2 TnG Push Jerk @80-85%

Gymnastic Metcon

4x3min On/2min Off:

• 4 Devils Press @2x40lbs
• 6 bMU
• 12 GHD

Strength

A) 3x Superset

• 10/10 1-Arm DB Bench Press (alternating arms, resting arm extended)

• 1 Set Wide Grip Pull Up

*rest 2-3min between sets

B) 3-4 Rounds For Quality:

• 10-15 legs raised Ring Row
• 10-15 Ring Push Up + Ring Plank Hold 30-40s
• 20-30 Banded Tricep Ext

shoulder & Th mobility

book opener "3x8/8 5"" hold in opened position"

Thoracic extension w. medball under Th regio 4x8

prone YTA raises 3x5

half kneeling diagonal plate raises 4x5/5

unilateral KB OH hold TABATA

push up pos. KB pull through 3x8/8

400 m run / 800 m bike erg
10-12-14-16-18-20...
kb swings
box step-ups
reverse lunges
3-6-9-12-15-18...
strict HSPU / kipping HSPU / DB push-ups

*use straps

3×2@85-90% sn dl-%, rest 2-3min

MODERATE-HEAVY WEEK 10/10

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Do your own 10 min warm-up tai...
1-2 rounds:

5× I- Y-T-W-A Prone SHOULDER RAISES *light weight or without

10× + 10s hold /side SLOW BICYCLE ABS + BICYCLE HOLD with LOWER LEG RAISES tee ensin polkupyörävatsat hitaalla tempolla x-määrä ja tämän jälkeen molemmille puolin polkupyörävatsapidon (kyynärpää kiinni reidessä) aikana suoran jalannostot

5× PUSH UP to DOWNWARD DOG with SHOULDER TAP

5×/side + 10× OH SPLIT SQUAT + FRONT SQUAT *barbell

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video: I- Y-T-W-A Prone Shoulder Raises

videot:
SLOW BICYCLE ABS

BICYCLE HOLD with LOWER LEG RAISES
https://www.tiktok.com/@leapbyfc/video/7543762627185380639?is_from_webapp=1&sender_device=pc

video: Push Up to Downward Dog with Shoulder Tap *videolla hemmo tekee shoulder tapin samalle olkapäälle - tehdään me kosketus toiselle olkapäälle :)

video: Oh Split Squat

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MUSCLE SNATCH + OHS + SNATCH BALANCE
3× 2+2+2@barbell, rest 2min

POWER SNATCH + SNATCH
2× 1+1@barbell, 3× 1+1@60-70%, sn-%, rest 2min

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MUSCLE CLEAN + FRONT SQUAT + POWER/SQUAT JERK
3× 2+2+2@barbell, rest 2min

POWER CLEAN + CLEAN + SPLIT JERK
2× 1+1+1@barbell, 3× 1+1+1@60-70%, jerk-%, rest 2min

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BACK SQUAT
1@up to 80%, 2×2@80%, rest 2min

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CLEAN PULL *use straps
3×1@85%, cl dl-%, rest 2-3min

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SUPINATED grip SHOULDER PRESS
2×10@barbell, rest 2min

*HOX! The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS *1-2s shoulder deadstop
3@70%, 3@80%, 3+ reps@90% sp-%, use 90% of 1RM, rest 3min - then do

drop sets 5×10@50% of 3+ rep loads, rest 30s between sets

Barbell prep

3 Sets @ increase load each set (start w/ empty barbell)
3 Clean pulls
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power clean
3 Push jerk w/ pause @ receiving position
+
Build to work weight(s) for A2

50 partner wallballs

50 partner over burpee

400 m run

50 kb swings (other is in plank hold)

50 partner sit-ups

400 m farmers carry

EMOM 36

1) Monostructural/ DU
2) 5-10 pull ups
3) Monostructural/ DU
4) 5-10 T2B
5) Monostructural/ DU
6) 5-10 BMu

Concentrate on the quality of the movements

MODERATE-HEAVY WEEK 10/10

Do your own 10 min warm-up tai…
1-2 rounds:

5×/side Modifield Alternating WINDSHIELD WIPER (knees bent) with single arm ABDUCTIONS light Plate/DB's
*selinmakuulla polvet koukussa. Polvet lonkan päällä. Molemmat kädet suorana kohti kattoa. Kierrä koukku jalkoja oikealle, jätä oikea käsi kohti katto mutta vie samaan aikaan vasenta suoraa kättä sivulle lähelle lattiaa (hartia tasolla). Palauta raajat keskelle ja toista toiselle puolen. Kevyehköll kuormalla.

5×/side DEADBUG with Alternating Single Arm PULLOVER *light Plate/DB's

8-10×/side + 8-10s hold /side SIDE ELBOW PLANK with HIP DIPS + HOLD *weight or without

8-10× OHS *snatch grip, barbell

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video: Windshield Wiper (knees bent)

video: Deadbug with Alternating Single Arm Kettlebell Pullover

video: Side Plank with Hip Dips

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MUSCLE SNATCH + OHS + TALL SNATCH + DROP SNATCH *tall&drop=flat feet
2×2× 1+1+1+1@barbell, rest 2min

SNATCH
2×3@barbell, 1@up to 86-90% (or 5 kilos below the starting weight), rest 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK + SPLIT JERK *tall=falt feet, split both side 1+1
2×2× 1+1+1+2+2@barbell, rest 1min

CLEAN + SPLIT JERK
2×2× 1+1@barbell, 1+1@up to 80-85% (or 10 kilos below the starting weight), jerk-%, rest 2min

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FRONT SQUAT
3×3@clean & jerk starting weight, rest 3min

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SNATCH PULL *use straps
3×1@85%, sn dl-%, rest 2-3min

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BOX JUMP
3×5, rest 2-3min

AF WEEK 30, day 1

STRENGTH (4/4)

Back Squat 4x4.

Rest 2-3min between sets. All sets across
(same loading).

Target: add 2-5% compared to last week or use the same
loadings. Last set should be RIR 1-2