SET A | 4 rounds
5x back squat
6+6 palloff press

SET B | 3 rounds
6+6x 1-leg bulgarian deadlift
10-12 miniband hip thrust
20 KB floor wipers

AMRAP8: teams of 2:
Partner 1:
6x wallball
6x DDB deadlift

Partner 2:
Plank hold

Alternate B1 / B2

B1. Push press,rest 1:30 before B2
3 x 4 @ 81-86%
1 x 4+ @ 81-86%

B2. Strict chin up,rest 2:00 before B1
3 x 4 @ 81-86%
1 x 4+ @ 81-86%

– Do your first set @ or around 81%1RM push press/chin up, then build up within the percentage range if you can over the remaining sets
– The final set is 4 or more reps @ the same weight or heavier than your previous set
– Calculate B2 % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull-up of 30kg, then you calculate from 80kg+30kg = 110kg)

2 Rounds

5 Box jumps
set of Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Work up to workout weight for the KB overhead walking lunge
>* Prep the wall balls, toes-to-bars and box jump overs between sets here
+
1-2 rounds @ increasing pace
15/12 (cal) Row
10 Wall balls @ workout weight/height
5 Toes-to-bars
5 Box jump overs
3 steps/side KB overhead walking lunge @ workout weight

– Rest 1:00 between rounds –

Alkulämppä leikki
Kivi-sakset-paperi

Mobility

Emom 6
1) 3-5 Leuka
2) 3-5 Punnerrusta

WOD
5min AMRAP 1-2-3-4...
Seinäkävely
Viivajuoksu 1=6m

Strict Chest To Bar
5 x 4

Syklin eka viikko, kisailijat ottakaa tämä viikko iisisti ittenne kanssa, treeneissä suosittelisin edellisen viikon treenejä poimimaan fiiliksen mukaan 2-4.

A)
In every 4’ x 5 rounds
with double KB
-3 clean
3 front squat
3/3 reverse lunge
3/3 curtsy lunge
3/3 cossack squat
3 deadlift

• 8 paused push up on KBs

B)
AMRAP 8’
12 double Kb clean and jerk
12 toes to bar

1. Yleislämmöt

2. Kevyttä venyttelyä

3. Lajilämmöt

4. Kevyttä venyttelyä

5. Nouse sillä tyylillä kohti ykköstä mitä käytät treeneissä eli jos tarvitset paljon sarjoja alle, silloin tee niin…jos taas tarvitset pitkiä sarjoja alle, silloin tee niin…muutama yleisohjeistus kuitenkin:
   -vähintään 5-8 sarjaa alle eli sama ohjeistus mitä joka ikiseen treeniin
   -ykkösiä 70-80% eteenpäin
   -ei ole kiire

6. Mieti tavoiterauta/raudat valmiiksi ja miten lähestyt…

Warmup:
2 rounds
10 squats
10 pushups
10 situps

pullups
5-4-3-2-1

Squat:
5 rounds
20kg x 5
20kg x 5
30kg x 3
50kg x 3
60kg x 3

3 rounds
20m walking lunges w/12kg DBs
alternating pistols 4/6/8

Hamstring machine
30kg
3x10

Deadlift
4 rounds
50kg x 5
85kg x 2
75kg x 3
75kg x 3

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:20-0:30 hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top