2-3 Rounds @ RPE 8 (2 RIR)

8-12/side FR KB box step ups
8/side Single leg deadlifts
8-12/side Copenhagen plank lift-offs

Alternate B1 / B2

B1. KB Front rack box step ups – 3 to 4 x 6-8/side @ RPE 7-8 (2-3 RIR), rest 1:00 before B2

B2. Incline DB bench press – 3 to 4 x 8-12 @ RPE 8 (2 RIR), rest 2:00 before B1

hip & spine mobility

back lying hip CARs 3x5/5

5 direction hip shifts 3x3/3

KB windmill 3x5/5

banded hamstrings curls 4x10

cossacks squat 4x5/5

non contact squat clean + squat clean + split jerk

"In every 30"" x 8 sets" 1 clean & jerk

Emom15
1: 15 air squat
2: 12 oh straight leg sit up
3: 12 push up
4: 15 wb
5: :40 machine

2 Rounds
10 Pike T-extensions
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
+
2-3 Rounds
30 Speed rope steps
5 Inchworms
10 Thrusters w/ empty bar
3 Strict pull-ups
+
Build up to workout weight for the thrusters
* Short sets of bar-facing burpees, DUs and pull-ups between sets
+
1-2 Rounds @ increasing pace
20 Double-unders
4 Thrusters @ workout weight
5 Pull-ups
6 Bar-facing burpees

3 rounds of:
6-8 rdl (2s down)
10 hip thrust hold + leg abduction / per side

3 rounds of:
6-8 cyclist squat (2s down)
1 set of hanging leg lift

AMRAP5 x 2, rest 2
A)
8 cal row or ski
8 DKB swing
30 du

B)
8 cal row or ski
8 DKB front squat
30 du

Complete as many reps as possible in 15 minutes of

• 3 wall-ball shots
• 3 lateral burpees over the medicine ball
• 3-second L-sit hold

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target

Post rounds and reps completed.

Syklin toinen viikko. Kisailijat voitte poimia viime viikolta mm. prosentteja kyykkyihin jne jos tuntuu. Eli pienellä modailulla viime ja tämän viikon treenejä sisään. Minä otan ns. sisäänajo viikon nyt tulevana viikkona. Tein viime viikon aikana ainoastaan yhden painonnosto treenin ja muuten muuta hommaa.
Jos haluat/sinulle on parempi treenata ma,ti,ke ja pe,la + mahdollisesti su. tee treenin rytmitys näin:
ma - treeni 3
ti - treeni 4
ke - treeni 5

pe - treeni 1
la - treeni 2
su - mahd treeni 6

Tiimitreenipäivä tai sitten alapuolelta
Warm Up
2-3 min row erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
:10-20 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
:30-40 front leaning on rings / push up plank + perform push ups x 5-10 reps during plank hold / 2nd set :30-40 quad truped shoulder taps or quadtruped walk forward/backwards

Strenght
Pause Back squat 4x5reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Pause Bench Press 4x5 reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Deadstop Deadlift 4x5 reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets

Metcon
4x, new set every 5 minutes (2x run and 2x row)
400m run / 500m row (women 425m)
8-12 farmers hold walking lunges with double db's (15/22.5kg's)
6-10 ring dips

6-10 double db snatch from floor