note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

10×/side + 10×/side + 10×/side CHAINSAW ROW + DB TATE PRESS + HALF KNEELING LANDMINE PRESS

10×/side + 10× SINGLE ARM Z-PRESS with SLOW ECCENTRIC + TRICEPS PUSH UPS *z-press - start lifting from a dead point, sit on the floor *triceps - elbows relatively close to the sides

10+10×/side SEAL ROW + DB OVERHEAD TRICEPS EXTENSION

10×/side DB/KB SIDE BEND

10× JEFFERSON CURL *barbell/db - pysäytä liike nilkan korkeudelle

30 sec PLANK with WEIGHT *kuorma alaselän päälle

10×/side ONE LEG BANDED HAMSTRING CURL *päinmakuulla lattialla kuminauha nilkassa koukista jalkaa lähelle pakaraa - vältä liikkeen aikana lantion nousua

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video: CHAINSAW ROW

video: DB TATE PRESS

video: HALF KNEELING LANDMINE PRESS

video: SINGLE ARM Z-PRESS with SLOW ECCENTRIC

video: TRICEPS PUSH UP

video: SEAL ROW

video: DB OVERHEAD TRICEPS EXTENSION

video: KB SIDE BEND

video: JEFFERSON CURL

video: ONE LEG BANDED HAMSTRING CURL

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KEHONHUOLTOA!

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Quad Roll
1:00/1:00 Pec Roll
10 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets

Weighted Pullup 3 RM

Front squat 12-10-8-6 reps, then max @ 90 %

EMOM 9
- Am. heilautus 45sek
- Maljakyykky 45sek
- Lankkupunnerrus 45sek (ole lankussa suorin käsin, tee punnerrus n.3-5 sek välein)

AMRAP 8
- 1.käden heilautus 5
- Rive 5
- Vp / Työntö 5
- Askelkyykky taakse 5
Tee kaikki liikkeet/toistot ensin toisella puolella putkeen sitten vaihda kuula toiseen käteen.

EMOM 8
- Burpee 10
- Heilurikäännös 12

Complete as many rounds and reps as possible in 12 minutes of

• 5 pull-ups
• 10 knees-to-elbows
• 15 goblet squats

♀ 35-lb kettlebell
♂ 53-lb kettlebell

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10-20 Heel Taps on Plate
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs

-Rest as Needed b/t Sets-

*Option to straighten the front leg after the groiner.

4 rounds for consistency:

From 0:00 min to 2:00 min: 15/12 cal row/ski + max goblet squats
From 3:00 min to 5:00 min: 20 sit ups + bike for calories
From 6:00 min to 8:00 min: 150 m run + max box jump step downs
From 8:00 min to 10:00 min rest

3:00 Row @ easy
2:00 Echo bike @ moderate
1:00 Row @ moderate hard
+
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
30 Speed rope skips
10 V-ups
+
Build to workout weight for the DB snatches
* Practise Toes-to-bar complex a few times between sets:
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
+
2 Rounds @ workout weight
4 DB snatches
4 Toes-to-bars
20 Double-unders

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION

10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY

10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna

10× ROLL ABS

10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin

10× HIP THRUST

10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena

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video: CHIN UPS

video: CABLE LAT PULL DOWN

video: LU RAISES

video: DB SHRUGS

video: SHOULDER EXTERNAL ROTATION

video: INCLINE Y RAISES

video: DB FRONT RAISE

video: REAR DELT ROW & FLY 3:44

video: WEIGHTED SIT UPS

video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot

video: HIP THRUST

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KEHONHUOLTOA!