Tempaus, kisalähestyminen viimeiseen lämmitely painoon.

1x2x50%, 1x2x60%, 1x70%, 1 x 75%, 1x80%, 1x85%, 1x90%

Työntö, kisalähestyminen viimeiseen lämmitely painoon tai alle

1+1x50%, 1+1x60%, 1+1x70%, 1+1x75%, 1+1x80%, 1+1+85% (1+1x90%)

Takakyykky

4 x 3 , nousu työnnön aloituspainoon.

Warm up
400m run or 20 cal bike
3 rounds
10 walking lunges
10 glute bridges

Monday: back rack lunges
E2MOM x 6
10 reps

Interval row 250m @ PB + 0:15 pace
Rest 1 mins
X 10

Superset
4 sets alternating;

10/arm x Single Arm DB Floor Press
Rest 1:00
10/arm x Alternating KB Gorilla Row
Rest 1:00

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

" 7rft
15 Push Ups
10 Sumo Deadlift High Pulls (40/30)
15 WB Sit Ups (9/7)"

ADVANCED:

"7 rft
10 Ring Dips
8 SDLHP (60/40)
10 Toes to Bar"

Warm up
1:00 Rowing
1:00 Ski Erg or 5 reps of inch worm with push ups
1:00 AB / Bike Erg
Do some short streching after 3 min easy pace part
then
second round with :45 work and moderate pace
and do some more streching and start wod

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Push: (Strict) HSPU / RING DIP / PUSH UP

• 6 x 20 s on / 60 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP

• 4 x 8–12 z-press, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard. Increase weight if last week was too easy.

Pull: (Weighted) strict pull up / banded pull-up

• Strict pull up
  5, 4, 3, 2, 2 reps with the same weight as last week, 3min rest between sets

• 4 x 8–12 banded lateral pull down with a stick. Choose a band that you can hold for all sets, but the last reps should be quite hard.

WU
3rds
5+5 one arm KB/DB swing
5+5 KB/DB push press
3+3 KB/DB around head
+
2rds
5+5 hang power snatc
5x burpee over object

Push: (Strict) HSPU / RING DIP / PUSH UP

• 4 x 4 negative tempo reps. Increase deficit or weight from last week if possible.

Scaled: Kick up to a wall and only do the negative phase of the movement.

• 4 x 8–12 strict press with a barbell, rest 60 s between sets. Choose a weight that you can hold for all sets, but last reps should be quite hard.

Pull: (Weighted) strict pull up / banded pull up

• 4 x 4 negative tempo strict pull-ups. Increase weight from last week if possible. 2min rest between sets. (fast up, 2 s down)

Scaled: Use a band

• 4 x 8–12 barbell bent-over row with a 1 s pause on top. Choose a weight that you can hold for all sets, but the last reps should be quite hard.