Strength (push-pull - hypertrophy focus)

A)
3 working sets:
10 Seated barbell behind the neck presses
10 Bulgarian ring rows

B)
3 working sets:
10 Left arm tripod dumbbell rows
10 Right arm tripod dumbbell rows
15 Dumbbell pull overs

C) Finisher

3 sets:
12-15 Supinated dumbbell front raises
12-15 Incline dumbbell rear delt swings

3 sets:
20 seated alternating dumbbell curls
10/10 quadruped dumbbell tricep extensions

3 rnds for quality
5/5 unilateral KB RDL
8/8 russian twist
3/3 KB windmill

10' EMOM
1: 10 ring row
2: 10 dbl KB push press

12'AMRAP
1,2,3...etc
man maker
2,4,4...etc
alt. V-ups

Engine

40min EMOM:

1) 45s Erg (ski,row,bike)
2) 8-12 DB Box Step Up
3) 40s Burpee Pull Up
4) 2-3 Rope Climb
5) Rest

Optional Accessory
Core:

4x For Quality:

• 5-10 Ab Wheel Rollout (polviltaan)
• 15-20/side Banded Russian Twist
• 30/30s Side Plank

Gymnastics for quality
30min

ADVANCE
1x1m free handstand (free HSPU)

INTERMEDIATE
Handstand walk

BEGINNER
Wall walk and shoulder taps

WOD
AMRAP 8min
YGIG

5 burpees
3m HSW

Scale as needed

3 rounds

Shoulder press 10 ( sitting position)
Pull up 10
Floor press 10
Land mine row bb 10
Face pull 10
Bicep curls 10

Moderate weight

lunge pos. diagonal plate raises 4x5/5

superset, 5 sets
5 goblet squat
5/5 one legged KB RDL

1@up to 62-65%, sn-%, rest btw sets 2min

LÄMMITTELY
n. 1min/liike
- Rangan rullaus + kierrot
- Kyykky käsien nostolla
- AKK - etunoja
- Lisko oik. & vas.
- Pöytänosto + eteentaivutus
- Polven ojennus vk kanssa etunojasta
- Ylivienti vk päinmakuulla
- Kylkimakuulla käden avaus vk

2024 VIIMEINEN TREENI
Amrap 20min
24 cal hiihto/soutu
24 air squat
24 gorillasoutu
24 stepperin/boksin ylitys
24 punnerrus
24 vatsarutistus/istumaannousu

Snatch

Snatch Waves
E2MOM X9

Wave 1:

• 3 Squat Snatch @70%
• 2 @75%
• 1 @80%

Wave 2:

• 3 @75%
• 2 @80%
• 1 @85%

Wave 3:

• 3 @75-80%
• 2 @80-85%
• 1 @85-90%

Back Squat

• 1x5 @75-80%
• 1x4 @80-85%
• 1x2 @85-90%
• 2x2 @days heavy

Strength

3 Rounds For Quality:

• 10/10 Front Foot Raised Double DB Drop Lunge
• 5-10 Glute Ham Raise
• 45-60s Chinese Plank

optional

3-4x For Quality:

• 15/15 Calf Raise (1x DB in hand)
• 10/10 KB Hip Flexor Raise