Warm Up
Crossover Symmetry + Banded Hip Halo
then 2 rounds
25+25m kb bottom up carrying
10 scapula pull ups + 10 kipping + hanging until 45 sec
:45 Front leaning on rings
then 2-3x5reps of burpee box jumps, sharp movement.

Strenght
Bench Press 10-8-8-8 reps @60-65-70-75% of 1rm (1-2 RIR on last set)
perform 1-3 rope climb right after bench press (add reps from last ime)
rest as needed bwn sets

Weightlifting

3x2 Push Press + 2 Push Jerk + 2 Split Jerk @35-65% of 1rm jerk (pause on jerk catch position)
3-5x1 Push Jerk + 1 Split Jerk @75-85% of 1rm
rest 1.5-2 min bwn sets

Metcon (all with 75-85% effort)
3 sets
600-800m Run
-into-
2 rounds
8-10 Strict or Kipping Pull Ups
16-20 Push Ups
24-30 Air Squats
-into-
600-800m Run
Keep quality on movements, tight body on push ups, no free landing on squats to save knees. Use weight vest or not (6/9g)
rest 3 min bwn sets
Laske että kasvatat volyymia edellis kerroista kaikissa liikkeissä.

5 sets:
30sec DB Suitcase Hold L+R (heavy)
- Rest as needed

Deadlift Cycle
6 x 3

Partner Workout - 20min Amrap

20 Thruster IGYG 25/40kg
20 Burpee Over Barbell IGYG
20 T2B / Sit Up

4x2 Tempo Deadlift @ 80% of max

• Tempo: Fast pull, 3s. Down, 2s. Pause on the floor

Takaolkapääsoutu 3x20

Penkki 5x1x85%

Voimapyörä 5x8-15

Etuheilautus 5x20

3x Max reps strict ring dips

• Compare to first weeks results

2-2-2-2 Bench Press @ 80% of Max

• Be explosive

Back Squat 3-2-2-1 @ 80-85-90-95%

TEMPAUKSEN TEKNIIKKAA (painot kommentteihin, tarvittaessa oma lisäkirjaus)

Alkulämmittely
Tempauksen lämmittely kepillä + tangolla

Viikot 1-2:
Snatch pull + high hang squat snatch 3 x 2+1 @ 70-75 %
Overhead squat 2 x 3 @ 80-85 %

Viikot 3-4:
Hang squat snatch 3 x 2 @ 75-80 %
Overhead squat 2 x 3 @ 85-90 %

ETUKYYKKYPROGRESSIO (syötä kg tulokseen)

5 x 5 Front squat @ 70-80 %

Goblet squat (vko 1 & 3) 3 x 15
Wallball (vko 2 & 4): 3 x 15
Bulgarian split squat 3 x 20
Good morning (vko 1 & 3) 3 x 10
Snatch-grip RDL (vko 2 & 4) 3 x 10
Plank variation 3 x 30-45 s (left, right, plank)
Lonkan liikkuvuus fiiliksen mukaan