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

1) e2:00 x8, alt a/b:
A: 2 strict press + 2 push press
B: 12 d-kb deadlift

2) amrap10:
6-9-12-15 cal row
12 american kb swing
12 alt. plank kb taps

LEUKA EMOM10

AMRAP 10 min
10 kp tempaus
10 abmat
10 punnerrus
10 pistoolikyykky

Warm Up
Upperbody and Hip Activations with bands
then some overall warm up with cardio machines
then with barbell x 2 rounds
5 snatch pulls/high pulls
5 hip muscle/power snatch
5 ohs / snatch balances
5 thrusters / hang clusters
3+3 press in split / split jerks

Weightlifting
3 x 1 tempo hang power snatch + 1 hang power snatch + 1 tempo snatch + 1 snatch @35-55%
3-5 x 2 hang power snatch + 2 snatch @65-75%
rest 1.5-2.5 min bwn sets

3 x tempo power clean + push press + tempo squat clean + split jerk @35-55%
3-5 x 1 power clean&push jerks + 2 squat clean&split jerks@65-75%
rest 1.5-2.5 min bwn sets

Accessory Work
2-3 sets
8-12 tempo GHR (slowly down, faster up) (ota keppi avuksi tähän)
8-12 strict toes to bars
rest 2-3 min an repeat

Metcon

8 sets 1 min on / 1 min off
1+2 rounds) handstand walking or wall walks
3+4 rounds) toes to bars
5+6 rounds) sandbag cleans
7+8 rounds) heavy wall balls/wall balls

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

21-15-9 reps for time
KB deadlift
sit up
wall ball

T.C.: 10'

3rnds for quality
5/5 dead bug
10 hollow body rock
20" plank hold
10 superman

10' EMOM
1: 5-8 pull up/ring row
2: 10-15 banded pull apart

This week is a deload week to help you better adapt to previous weeks of training before the next training block.

This week is the final week of the current training block, and you might have noticed that the schedule is somewhat different (including a full weekend off). The intent of the week is to reduce the overall training volume to allow you some additional room to recover from the previous weeks of training and to prepare for the upcoming training blocks.

Enjoy the additional time to rest, relax and do something outside the gym.

Avoid the temptation to add more work (especially this weekend, with back-to-back rest days). Your body and mind will thank you with more progress in the upcoming training if you have the patience now to let them recover.

2x2x35
2x2x40
2x2x46
2x49
2x52
1x52

Warm Up
Foam Rolling to full body/upperbody
then some band pulls as needed
5-10 reverse snow angels
:20-30 hollow rocks
:20-30 active hang from bar
6-10 scap pull ups / 6-10 kipping / 3-5 strict pull ups
:10-20 sec ring support hold + 10-20sec ring dip hold
3-5 low ring mu transitions
3-5 feet on box / stepboard low ring mu's

Gymnastic Strenght
Strict Ring Muscle ups + Kipping Ring Muscle ups OR Kipping Bar Muscle Ups + Superset of c2b + strict hspu
3-4x2-3 reps and 2-3 x4-6 toistoa.
rest as needed bwn sets
Aina ennen suoritusta teet 20 sec of unbroken double unders tai shuttle running ja sit setti perään.
huom joka toinen setti otat naruhypyt ja joka toinen setti shuttle runs siihen alle
Eli 2-3 sarjaa ensin ns.tiukkoja ring mu tai jotain drilliä siitä ja sit 2-3 settiä kipping rmu perään.
vaihtoehtoisesti
2-3 sarjaa bar muscle ups ja sit 2-3 sarjaa kipping/butterfly c2b pull ups + strict/kipping hspu perään.

Accessory Work
2-3 rounds
6-8 ATY's with small plates
12-15 side plank hip touches
:20-30 KB Bottom Up carry 90/90
rest 2-3 min bwn sets

Metcon Prep:
1 set
Wth each machine 60 sec easy + 40 sec moderate + 20 sec fast , 30 rest bwn machines
echo bike, row erg, ski erg

Metcon
3-4 rounds of :
2 min 30 sec echo bike
rest 30 sec
2 min 30 sec rowing
rest 30 sec
2 min 30 sec ski erg
rest 2 min 30 sec