5 sets, rest as needed between sets.

3 Weighted Pull-Up
5 Strict Pull-Up
8 Kipping C2B Pull-Up

Idea of this is to do all the pull-ups unbroken, without letting go of the bar. First do 3 weighted Pull-Up. Use a KB or Dumbbel between your legs. Let it drop and do 5 strict Pull-Ups and then 8 Kipping C2B (butterfly). Scale if needed.

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

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3-5 rounds for quality. Check the videos:

1) Hip Flow/Ankle Flow/Squat Flow
2) 10 Double Banded Passthrough
3) 10+10 Banded Bulgarian Split Squats (you can add loading if you like, KB/DB)
4) 2+2 Perfect Stretch
5) 30-60sec Shoulder Stretch with a box

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

---

Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

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3-5 rounds for quality

1) Hip Flow/ Squat Flow/Ankle Flow (alternate on each round)
2) 10 Rotator Cuff turns
3) 10 Double Banded Passthrough
4) 2+2 Perfect Stretch
5) 10sec Banded Core Hold

Benchmark Kehä 7

Buy in
500/400 m row, sen jälkeen heti perään

5 rounds
10 cluster 40/30 kg
15 high box jump
15 KB swing 32/24 kg

Time cap 20 min

Suosituspaino: ~ 50 % 1rm eli
semmoinen millä pystyt teoriassa tekemään putkeen.

Suositus kuulaan: valitse raskas kuula jolla kuitenkin tekniikka pysyy kasassa. Voi olla, että joudut pilkkomaan sarjoihin. Se on ok.

10 Min EMOM
3 Snatches @ 80-90% of previous

5x
2min ON/1min OFF
(continue where you stopped)

5 Power Snatch 60/40kg
10 Toes-to-bar
15 Box Jumps

4 RFT
20 Dumbbell snatches
10 Burpee box over jumps
8min time gap

Gymnastics for 20-30min

Check the video or make up your own movements.

Power Clean + Push Jerk, reps: 8-6-4

Amrap 12
20 push press 60/40kg
Cal Row 12/9