Bodybuilding

4-5rounds
3-10 strict pull up
10 Db bench
10 barbell row
10-20 banded triceps
40-60m farmer carry

30s on - 30s off x8, alternate between a & b:
a) amrap air squat
b) amrap no-jump burpee / up & down

Rasittavuus: RPE 8 - ei siis tarvitse päästellä all out vaan saada hyvää liikettä jalkoihin ja kroppaan raskaiden kyykkyjen päälle. Pitäisi pystyä pitämään sama tahti yllä koko metconin läpi ilman, että tarvitsee maata meritähtenä maassa treenin lopuksi.

MODERATE-HEAVY WEEK 5/10

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WARM UP n. 15-20min

2 rounds: no shoes

3+3x DOWNWARD DOG with TOE TOUCH both side + THE WORLDs GREATEST STRETCH (3xHIP OPENING and THORACIC ROTATION both side) + COSSACK or SIDE SQUAT both side
6+6 1-ARM DB OH SIDE BOX STEP UP with LEG FLEXION
6+6 BIRD DOG w/ banded
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

video: DOWNWARD DOG with TOE TOUCH both side

THE WORLDs GREATEST STRETCH

video: COSSACK SQUAT

video: SIDE SQUAT

video: BIRD DOG w/ banded

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MUSCLE SNATCH + TALL SNATCH
2[2+2]@barbell, rest btw sets 1min

SNATCH + SNATCH ABOVE KNEE
1+2@barbell, 1+2@50%, 2-3[1+2]@58%, rest btw sets 2min

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MUSCLE CLEAN + TALL CLEAN + PRESS from SPLIT
*split jerk both side 1+1 and press 3+3 and hold the lockout and split position for 2 seconds btw reps
2[2+2+2]@barbell, rest btw sets 1min

CLEAN + CLEAN ABOVE KNEE + JERK
1+2+2@barbell, 1+2+2@50%, 1+2+2@60%, 2-3x2[1+1+1]@68%, rest btw sets 2min

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PAUSE BACK SQUAT - NO SHOES! *5sec stop and hold in the bottom
3@50%, rest btw sets 2min

BACK SQUAT
3@up to 85-90%, rest btw sets 2min

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RDL - NO SHOES! *sn grip
2-3x3@75-80% sn-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10-15 ROMAN CHAIR SIT UP + weight
15-30sec SIDE PLANK *both side
10-20 UPPER BACK EXTENSION

Rest as needed

8 Rounds x Every 1:30

3 Strict Chin-Ups ( Use Band or Weighted )

Alkavalla 5 min 3 kierrosta (kesto 45min)

1. Soutu 900/1000m
2. Pyörä/echo 1800/2000m
3. 100 naruhyppy + 40 kahvakuulaheilautus + 30m Farmari kävely (käytä sama kuula)

"Partner Workout

0:00 - 10:00
7 DB Devils Press
10 No Push-up Burpees

12:00 - 22:00
Farmer Carry x 60m - heavy, but fast!

24:00 - 34:00
Row /Bike/Ski x 10 cals!

*One partner completes a full round"

3x AMRAP 5

2rounds of DT
remaining time max echo calories

3min rest between amraps

Round of DT is:
12 deadlift
9 hang power clean
6 stoh

Rx´d 70kg / 47,5kg
Scaled 50kg / 35kg

1 round pace with barbell, moderate echo
2 round pace with barbell, faster echo
3 round fast with barbell, fast echo

4x
New start every 8th minute

20/15 Cal Row
15 Box Jump Overs
20/15 Cal SkiErg / Bike
20 KB Swings
15 Wall Balls

WARM-UP

15 minutes for quality & minimum rest of:
:45s Erg of choice
20 Bodyweight lunges
10+10 1-Arm dumbbell snatches
8+8 1-Arm overhead squats
6+6 Windmills
3-5 High box jumps

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SNATCH

Build up to a heavy weight in a complex of Muscle snatch + Push press behind the neck + Overhead squat in 12:00 minutes.

Build up to a heavy, but fast weight in a complex of Snatch + Snatch drop in 12:00 minutes.

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STRENGTH

4 Sets of 3 Front squats right into 5 Back squats @ 60% (of 1 rep max front squat)
Lift every 2:00 min

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(OPTIONAL) BONUS WORK

ACCESSORY

Bulgarian split squat,
3 x 6/6 (easy)

1-Legged romanian deadlifts with dual dumbbells,
3 x 6/6 (easy)

Barbell forward raise,
3 x 8 (easy)

Dumbbell pullover,
3 x 8 (easy)

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(OPTIONAL) CONDITIONING

20:00 minutes for quality & minimum rest of:
30/21 Calories bike or row
20 Knees over toes lunges
6+6 1-Legged deadlifts
10 Jefferson curls
20 Banded pull aparts
6+6 1-Arm half kneeling kettlebell bottom up presses