WARM-UP
AMRAP x 5 MINUTES
:30 Row @ Moderate Pace
5/5 DB Strict Press*
5/5 DB Hang Power Clean
5 Scap Push-Ups
5 Knee Push-Ups**

*Halfway switch DB Push Press
**Halfway switch to Push-Ups

SKILL
3 SETS*
5 Split Jerks**

-Rest as Needed b/t Sets-

*Keep weight light for all 3 sets
**Each rep, hold a :02 pause in the "split position" before correcting feet. Work on pressing body fast under the bar to solid lockout.

(Score is Weight)

42-30-18 cal Ergo
21-15-9 S2OH 42/30kg

Strength

Bench press

Strength: 6 sets of 3 reps
Hypertrophy: 6*6 (45sec rest)

Accessory

3 sets of 8-12 reps
DB bench
Single arm rows

workout

DB Haven
16 min EMOM

1: DB push press (30 sec)
2: DB deveil press(30 sec)
3: Farmers carry
4: Rest

Stoppi-kyykky 4x3x60%
-2-3s stoppi

Kyykky 1x97,5%, 3x2 (80-85-90%)

Suorinjaloin maastaveto 4x12
-käsipainoilla

Sivutaivutukset 3x20 / puoli

A) Row Intervals
8 x 15s hard/45s easy.

B) Bike/Ski Intervals
8 x 15s hard/45s easy.

• Both A/B should be tough but CONSISTENT. This is week 1 of a 4 week progression.
• A/B can be done as B/A also.

C) Crossbody Carry
2-4 x 30m/side with heavy weight

LÄMMÖT

HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
2 rounds:
10m + 10m Single Arm Overhead DB Carry
3 + 3 Pistol Squat
3 + 3 Banded Bird Dogs (kumin. ristik.käsi/jalka)
2 + 2 Banded Hip Joint Mobilizations (kumin.nivuseen - suunta sivusta, puolipolviasento, lonkan ulkokierto, työnnä kädellä polvea poispäin 4x + rintarangan avaus 4x + lonkan sisäkierto 4x, kumin. suunta suoraan takaa, vie jalkaterää ulkokiertoon ja samalla lantiota sisään ja ylöspäin)

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1-2 rounds: Jerk grip
4 x Sotts Press + Push Press + Split Jerk (FrontRack)
4+4 Split Squat Press
4+4 Split Jerk

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ETUKYYKKY
4@30%, 4@40%, 4@50%, 4@60%, 4@70%, 4@80% pal. 2-4min

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SN PUSH PRESS (Behind Neck)
2@50%, 3@60%, 3@65% vapu-% pal. 2min

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HIP MUSCLE SN + OHS
3[5+5]@kevyt pal. 2min

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HIP CLEAN PANDA PULL + HIP DIP CLEAN HIGH PULL + SPLIT JERK
3[6+6+3]@kevyt pal. 2min

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SIVUKYYKKY
3[8+8]@tanko

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OHEISHARJOITEET 2 rounds
1 BACK PLANK, hold 30-60 s (kuormaa, jalat+hartiat korokkeella)
5-8 2-ARM DB/PL OHS

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DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA

Facepulls 3x25

Penkki 3x3 (77,5-82,5-87,5%)

Stoppi-penkki 5x5x65%

Pendlay Row 5x12x30-40%

With a Partner

AMRAP 8:00
40 Power Snatch @42.5/30kg
16 Handstand Push-ups

Rest 60s

AMRAP 8:00
40 Overhead Squats @42.5/30kg
16 Cal Row

Rest 60s

AMRAP 8:00
40 Box Jump Overs @61/51cm
16 Devils Press @50/35

Rest 60s

AMRAP 8:00
40 Power Cleans @42.5/30kg
16 Cal Row

• Goal: For all AMRAPs one person works at a time splitting work however necessary in order to maintain a challenging pace.

strength

Press
strength 5*3
Hypertrophy 6*6 (45sec rest)

Accessory

3 sets of 8-12 reps
Chin ups (add weight)
Skull crushers (barbell/DB)

workout

5 rounds for max reps
30 sec on
30 sec off
1: air squats
2: push press (barbell/KB/DB)
3: abmat sit ups(quality over speed)

20min AMRAP
10 chest to bar pull-up
15 push-up
20 single-leg squats, alternating
*After every 3 rounds do 75 jumping jacks

• 7:45-8:30 aamutunnilla AMRAP:in kesto 17min