Avustettu L-istunta leuanveto 3x max toistot

4min alkavalla minuutilla

5-10 leuanveto (rinta tankoon) kippaamalla tai 3-5 palomiespunnerrus

halting clean deadlift
3 x every 1:30 min
3 reps

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• This is supposed to be a primer, so choose semi light weigh ( about 55-60%)
• Perform a clean deadlift up to the designated height ( upper-thigh)
• keep the shoulder joint in front of the bar, and the weight balanced evenly over the whole foot.
• If you’re not having to fight to keep the bar from swinging forward away from your legs, your shoulder joint is not in front of the bar.
• Hold this position for 2-3 seconds before returning the bar to the floor—you’ll never stand completely at the top. RPE 5/10

Sumo Deadlift heavy triple

-the form is the most important, so no bad forms.

Back Squat

2x4x80% @ 4RM
2x4x85% @ 4RM
2x4x90% @ 4RM

SO 3:00

Omatoimi :

Lämmittely 20 minuuttia.

10m kuminauhakävely eteenpäin + 10m taaksepäin
1:00 reipasta soutua
4 Kyykystä ponnistaen boksille hyppy
8-6-4-4-4-4-4..... lähesty aloitus kuorma.
Teen niin monta kierrosta kuin koet tarvitsevasi jotta pääset %.

DYNAMIC WARM-UP | 6:00
1 set:
:20 jumping jacks
5 inchworms
10 Samson stretch lunges
10 ring rows

1 set:
:20 jumping jacks
5 inchworms
10 alternating Cossack squats
10 challenging ring rows
– Walk the feet forward to increase the difficulty of the row.

SPECIFIC WARM-UP
Equipment: wall space, pull-up bar
WALL SQUAT | 5:00
3 sets:
:30 wall squats (go deeper every round!)
:30 rest

PUSH-UP | 3:00
1 set:
5 tempo push-ups (:02 down)
5 push-ups

PULL-UP | 6:00
PROGRESSION
3 kip swings + 3 kips
2 kip swings + 1 pull-up
2 kip swings + 1 pull-up
2 x 3 kipping pull-ups

Pull-up strength | 3:00
3 sets:
:15 UP
:15 DOWN
:30 rest

WORKOUT:
3 rounds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3min rest

Clock stops after the last squat on the last round. Scale properly!

Bench Press 5+5+ (5-10 reps) on last set @60-70-80%
rest 2-3 min bwn.
Last block on "result area" will be marked 5 reps also, but try to go for more reps than five.

Box pistol squats
Box single leg squat (jalka roikkuu sivulla)
Hold on ring or rack pistol squat
Pistol squat with extra weight (front carry)
Pistol squat
Otetaan nämä kohta kerralla koko porukalla, saadaan samalla kaikille hyvää tasapainojumppaa/taitotreeniä.

5 x 65%
5 x 75%
5+ x 85%

Post 5+ score in comments

Bicep curls with a barbell:

• 7 reps first 50% of the range of motion
• 7 reps second 50% of the range of motion
• 7 reps of full range of motion

Don't put the bar down between these reps. You can add weight if you feel like it.

Describe the pump in the comments.