WARM UP, 2 kierrosta
kang squat 10 x keho
kuminauha kompleksi 1 10+10+10 x punainen
lantio kompleksi 1+1 x keho
käden kierrot seinää vasten 10+10 x keho
jeffersson curl 10x15kg

A1) yhden jalan maastaveto kuulalla 3 x (5+5) x 8kg, lepo 2 min
B1) punnerrus polven korkeudella 4x3 x keho, lepo 1-2min
B2) negatiivinen leuka 4x1 x keho, lepo 1-2min
C1) KP-kulmasoutu 3 x (10+10) x (2x8kg), lepo 30s
C2) GHD-lantio ojennus 3x 10 x keho, lepo 30s
C3) vipunostot sivulle 3x10x (2x2-4kg), lepo 1 min

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

Treeni selviää salilla!

Deadlift

E3MOM X9:

• Set 1-3: 3 Reps @85%
• 4-6: 2 Reps @90%
• 7-9: 1 Rep @95%

Strength

A) 3x Superset Of:

• 8/8 DB Bent Over Row
• 10-15 Banded Face Pull

B) 3x Superset Of:

• 10-15 DB PullOver
• 10-15 Lu Raise (2x plate)

C) 3x Superset Of:

• 10-15 Ring Push Up + 30-45s Ring Plank Hold
• 15/15 Single arm banded cross body tricep extensions

Core

4 Rounds:

• 10 Strict T2B // 15-20 Strict Knee Raise *rest 45s
• 10/10 KB Side Bend *rest 45s
• 30/30s Side Plank *rest 45s

WARMUP:
Lower body accessories

SET A | 3-4 rounds:
10 back rack reverse lunge
8+8 1-leg deficit hip thrust
8+8 split stance banded rotation

AMRAP12:
15/12 cal ski/row
10 sumo DKB deadlift
20 mountain climber
10 jump squat to plate

3 sets for distance:
In 12 minutes:
50 air squats
40 sit ups
30 push ups
20 ring rows
ski, row, rung or bike for meters rest of the time
rest 3 minutes between sets

800m Jog
+
2 rounds
5 Inchworms
5 Table top raises
10m A-skip/B-skip (both each round)
+
Build to workout weight for the lunges
* Practice a few sets of burpee broad jumps and wall balls between weights
+
@ workout weight
400m Run
200m SkiErg
10m DB walking lunge
10m Burpee broad jumps
200m Row
10 Wall balls

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

LÄMMITTELY
• Ylivienti vk
• Vk seläntakana - käsien nosto
• Yhden käden pyöritykset vk
• Etummaisen sahalihaksen aktivointi vk
• Käsien lähennys (rinta) vk
• AKK - lankku
• Istuen lonkan sisäkierrot
• 90/90 jalan nosto ja vienti eteen
• Istuen lonkan loitonnus + eteentaivutus painot käsissä
• Elephant walk

VOIMA
Kiertoharjotteluna, lepää kierroksen jälkeen n.1-2min
3 x 4-6 leuanveto
3 x 6 rdl kp
3 x 6 penkkipunnerrus vuorokäsin kp

Alternate B1/B2

B1. Seated KB press – 3 to 4 x 8-12 @ RPE 7-8 (2-3 RIR), rest 1:00 before B2

B2. Ring row – 3 to 4 x 8-12 @ RPE 7-8 (2-3 RIR), rest 2:00 before B1