3 kierrosta
15 X-hyppy lankussa
5 jalat yhdessä kyykky
1 seinälle meno

Pistoolikyykky progressio

Alkavalla minuutilla 4 min.
3+3 jalka korokkeella, toisen jalan tuki

Alkavalla minuutilla 4 min.
3+3 jalka korokkeella, yhden jalan kyykky

3 kierrosta, alkvalla minuutilla 30sek töitä 30 sek lepo.

1. Käsilläseisonta
2. Linkkuveitsi
3. Karhukävely (amerikan)
4. Venäläinen vatsakierto

Back squat

4x8

The training program is divided into 3 phases:

Weeks 1-3

The low-intensity plyometrics and core/lower-body strengthening exercises of the first phase will prepare your body for the more difficult next two phases.

Do 3 workouts per week. Make sure to get at least one day of rest between workouts. Concentrate on a quick and clean execution of the exercises and get 1-2 minutes of rest between exercises.

Weeks 4-7:

The second phase increases the intensity of the plyometrics and introduces exercises focusing on developing power.

Again we will do three workouts a week!

Use a box of around 12″ for the low depth jumps. If the depth jumps are lower than your regular standing countermovement jump chose a lower box. If you are not yet strong enough for the pistol squats, grab a pole or something similar as assistance.

Weeks 8-10:

The third phase focuses on reactive strength and quickness to teach the body how to convert the newly acquired strength and power into the highest possible vertical jump! Slower strength training is completely eliminated to allow the body to use all adaption reserves for explosiveness.

Do 3 workouts per week:

“Snatching Chief”
5x
3min ON/1min OFF
Amrap
3 Power Snatches 50/35kg
6 Pushups
9 Air Squats

Metcon
Every 1,5 min for 9 times (3 times each)
min 1 - running x 150-200m (turning point halfway)
min 2 - american kb swings x 15 reps @medium/heavy weight
min 3 - max reps of alt leg v-ups in 45 seconds (goal 20-30 reps)

EMOM 15
4-6 toes to bars / V-Ups
1 Clean&Jerk @60-80%

Endurance WOD

7 rounds for consistency:

60 s row/bike/ski
15 air squats
60 s row/bike/ski
10 push ups
60 s row/bike/ski
5 strict pull ups / 5-10 Ring row

1 min rest between rounds

TC: 40-45 min

4x5min time window
Buy in:
100 Double unders

20 Gobblet squats
10 Kb/Db push press

Remaining time in front rack hold.
2min rest btw. rounds

12-9-6 or 9-6-3 reps
thrusters @35/50kg
must be unbroken sets. Do thrustes as fast as possible, rest
as needed bwn reps. Scale the weight if needed.
rest 1:1 and repeat same metcon

3 rounds
10 HSPUs
10 box jumps 60cm/50cm
10 front squats 70kg/50kg