Warm Up
Crossover Symmetry + Banded Hip Halo
then 2 rounds
8+8 half kneeling kb bottom up press R/L @8/12kg
4-6 controlled strict pull ups
16 hollow rocks
8 box jumps

Strenght supersets
Part 1
Bench Press 10+10+8+8 reps@60-65-70-75% of 1rm
perform 6-10 strict pull ups after BP with 5/10kg extra weight or bodyweight
rest as needed bwn sets

Part 2
3-4 sets
6-12 strict hspu (use abmats for help to get minimum 6 reps in unbroken)
perform 2-3 rope climbs after strict hspu sets
rest 2-3 min bwn set

Metcon
6-8 rounds
16/20 calories echo bike
16/20 calories ski erg
16/20 calories rowing
rest 2 minutes after full round
masters 45+ / scaled calories are 14/18.
Purpose is to hold moderate to moderate fast pace on machines so move 75-85% effort pace. (zone 3-4)

Optional Accessory Work
2-3 sets
1:00 bear hug sandbag hold
perform 1 squat every 6-10 sec (6-10 reps)
rest 2-3 min bwn set

3x1@80%, bs-%, rest btw sets 3min

2x3@barbell, 2@up to 70%, 2@75%, 3x1@80%, sn-%, rest btw sets 2min

Penkki 5x2x80%

2lankun penkki Max1

Band-pull-aparts x20
Vipunostot taakse x20
Pystypunnerrus x20
-4 kierrosta

Korkea veto tempausotteella 3,3,3,3

nousevat painot, tauot 2 min.

2 rep max for Floor Press

Warm Up
Crossover Symmetry + Banded Hip Halo
then 2 rounds
8+8 half kneeling kb bottom up press R/L @8/12kg
4-6 controlled strict chin ups
16 hollow rocks
8 box jumps

Strenght supersets
Part 1
Bench Press 8+8+6+6 reps@65-70-80-85% of 1rm
perform 1-2 legless rope climbs after bench pressing
rest as needed bwn sets

Part 2
3-4 sets
6-10 wall facing strict hspu (use abmats for help to get minimum 6 reps in unbroken)
perform 15-20m hand over hand sled pull, add weight
rest 2-3 min bwn set

Metcon
4-5 rounds
24/30 calories echo bike
24/30 calories ski erg
24/30 calories rowing
rest 2 minutes after full round
masters 45+ / scaled calories are 21/27.
Purpose is to hold moderate to moderate fast pace on machines so move 75-85% effort pace. (zone 3-4)

Optional Accessory Work
2-3 sets
30-50m bear hug carrying
straight to
6 sandbag squats (sb on shoulder) RIGHT
rest 20-30sec
30-50m bear hug carrying
straight to
6 sandbag squats (sb on shoulder) LEFT
rest 2-3 min bwn set

Warm Up
2 rounds
40/20/10s of rowing, add speed.
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.
rest 1 min bwn sets

Weightlifting
3x 2 snatch pulls + 2 high hang power snatch +3 ohs 35-55%
4-6x1+1+1 power snatch + hang power snatch + TNG squat snatch @60-80% of 1rm snatch
rest as needed bwn sets

Strenght
Back Squat 8+8+6+6 reps@65-70-80-85% of 1rm
rest as needed bwn sets

Metcon
4-5 sets of:
45 seconds of double unders (take 1-2 breaks during du's)
12 deadlifts @70/47.5kg (masters 45+ 60/42.5kg)
9 hang power cleans
6 stoh
rest 1:1 bwn set (time target is 1.50-2.20)
tee mavet niin että 11, sit pikku tauko, 1 dl into x-reps of hang cleans, tauko tai ei, ja stohhit perään)

10-12-14-16-18

Raaka rinnalleveto + työntö 50/43/35/30kg
Seinäpallo
Istumaannousu pallon kanssa

200m juoksu kierroksen jälkeen

Aikaikkuna 20-27min

Body building

10+10 gorilla row
10 Db bench press
10 cyclist squat
10 banded hamstring curl
.
.
2-3 superset:

7+7+7 biceps + triceps