WU
3rds
5+5 KB around body
5+5 KB around head
10x KB swing
10x sit up

30 min workout
Deck of cards
Club = Row or Ski cal + 5/ + 3
Diamond = Devil`s Press + 3/ + 1
Heart = Pistol squat
Spade = Kettlebell swing

2-3 min light cardio
1+1 min wall pec strech
1+1 min wall bicep strech
1-2 min cobra to downdog pose (stay 10s on each strech pos)

Reps of 30-20-10
DB Hammer Curls
Glute March
Rolling DB Triceps Extensions

10 Minutes of easy rowing or bike or ski erg or jog at a conversational pace.

Snatch balance
2 rounds
Snatch balance without dip and drive x 3
2 rounds
Snatch balance with dip and drive x 3

5 rounds for quality

• 12/12 Bulgarian split squats (bodyweight or use some extra weight like chair)
• 12/12 One legged dl (back leg on sofa and you can use extra weight)
• 30/30 sec one legged wall sit
• 60 sec wall sit

Rest as needed between rounds

MARTEDI
A
A.
2 rnd
30" Side Plank (SX)
30" Scapular Circles fromPush-Up Position

30" Side Plank (DX)
30" Supinated-Grip Hang from Pull-Up Bar

Rest 30"
6 Kettlebell Windmills (per lato)
10 Alternating Cossack Squat

B
EMOM

Ogni 2'per 20' (10 set)
Clean&Jerk
5 REP
Aumentare il carico ogni 2 set

C

Back Squat
1) 5 rep @ 65-70%
2) 3 reps @ 75-80%
3) 1 rep @ 85-90%
Rest 2' ogni set

poi

Ogni 2' per 12' (6 set):
Back Squat x 5 rep @ 80%

D

3 rnd FT
30/20 Cal. Bike
20 DB Box Step Over
10 BMU/ 15C2B

E

4 Rnd
75 DU/150SU
12 Ring Dip
Rest 90"

140 min
Warm up for 20 min

1.HSW
- 20 m

2.Ring muscle up
A. Drills

B. Every 90 s. for max 12 rounds:
2 Ring muscle ups

C. Every 45 s. for max 10 rounds:
1 Ring muscle up

• Total of 40 MU

3.Snatch + Overhead squat
Build to heavy 1+2 for the day

4.Snatch pull to hold
3x3 @ 85-95 % of max Snatch
- 52.5

5.Accessory
Banded march
- 3 min of continous marching

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

Samat lämmöt & oheiset kuin kyykkyohjelmassa.

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SNATCH DEADLIFT + HIP MUSCLE SNATCH kyynärpäät edellä - katse eteenpäin
3[1+3]@tanko pal. 1 min

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SNATCH DEADLIFT + HIP MUSCLE SNATCH AND POWER CATCH jaloista kuuluu ääni
3[1+3]@tanko pal. 1-2 min

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HYPPYKYYKKY
3x5@tanko pal. 2min

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PAUSE CLEAN PULL (pause below knee and above knee - hidas palautus)
3x3@60%, 3x3@70% kehonp. pal. 3 min

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BOKSI TAKAKYYKKY
3@40%, 3@55%, 2@65%, 2@70% , 2@75% pal. 3 min