Warm Up
2 sets
15+15m single arm kb bottom up carry
30-45 sec bar hang (supinated grip)
10-15 band pulls/rows anyhow
1-2 min ski, row, ab

Strenght
Pause Bench Press + Pull ups
2 Sets
6 Pause Bench Press + 6 weighted Strict Pull Up
4 Pause Bench Press + 4 weighted Strict Pull Up
2 Pause Bench Press + 2 weighted Strict Pull Up
2-3 min rest bwn sets
2 aaltoa siis eka setti 1-3: 6+6/4+4/2+2 ja sit uus kierto
Set 1: 60% / 30%
Set 2: 70% /40%
Set 3 : 80% /50%
Set 4: 65% /35%
Set 5: 75%/45%
Set 6: 85%/55%

Metcon
Emom 10 of:
3-5 burpee pull ups
5-7 wall ball shots
time cap 45 sec

Pause Back Squat 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause for 2” sec each rep!

@ 70-75% of most recent 1RM Back squat

3x 6-8

Pistoolikyykky
Polven koukistus (NHC tai soutulaitteen avulla)

HS hold drills: (15-20min)
- 3 x 10-20s HS hold face to wall
- 3 x 5-10s/5-10s HS hold face to wall + single leg extension
- 3 x 1-2 kick up to hs + 5-10s hold - partner assisted

Huom! Kaikki kohdat rauhassa hyvillä levoilla, jotta laatu säilyy.

Kipping pull drills: (15-20min)
RX: pitää pystyä tekemään minim 3 tiukkaa leukaa
- 3 x 4-6 kip swing
- 3 x 4-6 toes up/knees up
- 3 x 1-2 hip extension
- 3 x 1-3 half pause drill
- 3-4 x 1 kipping pull up
- timing

Scaled: (jos ei saa tehtyä tiukkoja leukoja) - box drill - single leg box drill - kip swing Huom! Kaikki kohdat rauhassa hyvillä levoilla, jotta laatu säilyy.

Penkki 3x1x90%

Vipunostot maaten 4x15

Ojentajat kumpparilla 4x15

Vipunostot sivuille 3x20

Ojentajapunnerrus otsalta maaten 5x10

*tc ~20min

1-2x1x[3+2]@barbell, 3+2@up to the maximum of the day, pp-%, rest btw sets 2min

Time: 35min
Equipments: 2x Row, 2x SkiErg, 2x BikeErg, 2x Echo Bike

22/17 Cal. on a machine when its your turn, then - back in the line and wait until it's your turn.

Deadlift 10-8-6-4-2 reps.

4-5sets:

2 snatch grip push press + 3 OHS

easy&fast

Squat Clean: Build to a 1RM in 10 sets. Rest 2:00

Sets should look like - 3-3-2-2-1-1-1-1…