Treeni 2
Warm Up
2 min row or ski
2 min air bike or run
then 2 rounds
25 plate hops
15 gtoh
5 inch worm with push up

Hamstring/Pec/Tricep Streching shorty 5 mins

Strenght
Deadlifts 3x3 reps @60-70%
rest 2.2-5 min bwn sets.

Bench press 3x3 reps @60-70%
perform 3-5 strict c2b/chin ups, sharp right after BP
rest 2.2-5 min bwn sets.

strong form on deadlifts and control lowering part also, keep focusing
on good position on bench and right line to press.

Metcon
emom 12 or 16
min 1 - 10/8 calories rowing
min 2 - burpee box jump overs x 6-8 reps
min 3 - Ski/air bike x 9/7 calories
min 4 - double unders x 40 seconds

30-60min
Lajinomaista liikehdintää, sisältö vapaa.
Sykkeet pk alue.

Treeni 2
Warm Up
2 rounds
1min/20s/10s easy&mod&fast cardio
3 inch worm with push up
6 scapula pull ups (2s hold)
10 v-ups
5 burpee pull ups
10 band pulls + 10 band pass throughs
10+10 single arm floor press

Strenght
1-3 rm bench press (20mins)
1-3 rm weighted chin up (15 mins)

Accessory Work
2-3 rounds
8 strict ring dips with pause
24 alt hand bicep curls with dumbbells
24 alt leg v.ups
rest as needed

Viikko 50 (3/3) (12.joulukuuta) seikkailun jälkeinen viikko. (kevennys)
Treeni 1
Warm Up
2 rounds
2:30 cardio
3+3 lunge elbow strech
3 inch worm with push up
5 dynamic squat strech
5 deadlifts
5 shoulder press
5 pause front squats

Strenght
Front Squat 3x8 reps @40-50-60%
Push Press 3x8 reps @40-50-60%
rest 2 min bwn sets

Accessory Work
3 sets (eli kiertävänä harjoitteena)
10+10 Bulgarian Split Squats (light weight)
10+10 Single arm floor press @10-15/17.5-22.5kg
20 glute bridges
rest 2-3 min

3 rounds for max reps of:
30s Handstand Hold
10 Double DB Lateral Raises, pick load
max reps Double DB Strict Presses 15-20/10-15kg
- Rest 2min btw rounds

5 sets of Split Jerk
Sets 1-3: 3 @70%
Sets 4-5: 2 @75%
- Rest 2min btw sets

2) 12 min EMOM
5 squat cleans 70kg
5 power wheel roll outs with barbell

Every 1:30 x 9 (13:30):
5-3-1-5-3-1-5-3-1 Thrusters
- Start at 50% 1RM and add each set. Your second set of 5-3-1 should be heavier than the first and so on.

6x
5min ON/2min OFF

A) AMRAP of
16 DB Snatches 22,5/15kg
16m SA DB Overhead Lunges
16 Pistols

B) 50/40 Cal. On a machine
+ AMRAP in the remaining time of
9 Wall Balls
9 Toes-to-bar

C) AMRAP of:
3 Muscle Ups
6 Handstand Pushups
9 KB Swings 32/24kg

5 x 5 Bench Presses @60%
Rest 1:00 btw sets
————Rest 3:00, then————
4 x 4 Bench Presses @70%
Rest 1:30 btw sets
————Rest 3:00, then————
3 x 3 Bench Presses @80%
Rest 2:00 btw sets
————Rest 3:00, then————
2 x 2 Bench Presses @85%
Rest 2:00 btw sets