Te-nivusilta+Vala
4sarjaa
-2+2 @50-60%

2-4x10-30s ring L-sit

4 sets ring Kip
4 sets Kipping in dip lockout position(on blocks and dumbells or rings)
6x1-3 banded strict rmu

3-5 sets max reps:
Lateral false grip ring row
Strict ring dip

Add set every week where mentioned. On strict rmu take lighter bands when proficient.

Treeni 2

4x Tempaus kevyt
1 raaka nivusilta 1 polven yltä 1 valakyykky

C&J
3-5×
1 rive 1etukyykky 1yt
… 1+1

A)
Every 3 mins for 12 mins do:
12 DUAL Dumbbell Floor Press, AHAP
8 Dumbbell Renegade Rows, AHAP
- form is first!!!

B)
For time:
50 Dumbbell Box Step Overs, 22.5/15 kg , 50cm
40 Alternating Dumbbell Devil Press, 22.5/15 kg
30 Dumbbell Box Step Overs, 22.5/15 kg
20 Alternating Dumbbell Devil Press, 22.5/15 kg
10 Dumbbell Box Step Overs, 22.5/15 kg

RX+: two dumbbells with step overs

Time cap: 15 mins

On the first minute do 5 Du's, second 10, third 15 and so on until failure.

Takaolkapääsoutu 3x20

Sotilaspenkki 75% x Amrap

Vipunostot sivuille 3x20

Kapea penkki 5x10x50%

Kohautukset käsipainoilla 3x10
-2s pito yläasennossa

Warm Up
3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
band pulls + banded hip activation
3-5 min of speed ladder drills
3x10 skater jumps (sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
flat foot snatch
3x3reps @35-50%
tempo snatch + snatch
3x1+2reps @55-65%
snatch (power or squat)
8x1@70-80%, go new set every 1 min
snatch pull
3x3reps@80-90%
rest 1.5-2.5min bwn lifts, except emom's

Strenght
Pause Front Squat + Front squat 4x2+3reps@60-65-70-70%
rest 2-3 min bwn sets

Metcon
at 75-85% effort (time target per set is around 1 min)
4 sets, new set every 2 min
4-6 lateral burpee over barbell
8-10 barbell OH reverse lunges
4-6 lateral burpee over barbell

rest until 10:00

4 sets, new set every 2 min
4-6 bar facing burpees
8-10 tng power snatch
4-6 bar facing burpees
weights 35-42.5kg/25-30kg (weight should be around 40-50% of 1rm power snatch.

1@up to RPE7 - 3-4 reps left, rest 2-3min *goal in theory ~86-89%

BACK SQUAT + WALL SIT HOLD 30-60sec - superset
then do drop set 4×4@-10% that weight, rest 3-4min

aloita selkä seinää vasten kyykkypito heti drop settien perään - hae haastavin kulma. Tee yhdellä jalalla kerrallaan, mikäli 60s menee helposti, ota tarvittaessa lisäpaino käteen tukijalan puolelle. Toista toiselle puolen - aloita heikommalla

2× 2+2@barbell, 4× 1+1@70-75%, sn-%, rest 2min

RDL 3x10