Upper body strength

10-10-8-8 push press
3x 5-10 pull up
1 x max reps pull up
3x5-10 ring dip
1x max reps ring dip
3x 10+10 Db row

Warm Up
3 rounds
1 min air bike
40-50 single unders
8+8 suitcase romanian deadlifts
8 single arm devils press alt hand
8 box jump, step down
:40 Front Plank Hold

Strenght
3 sets of
6 deadlifts @65-75% of 1rm + 6 seated box jumps 50/60cm (istu penkillä ja siitä terävä hyppy)
rest 2-3 min bwn sets

Metcon
3 rounds for time
50-100 double unders or max reps in 1 min
6-8 devils press @rx dumbbells

right into

21-15-9 reps for time
box jump overs 50/60cm
7-5-3 reps
sandbag cleans @35-45/45-68kg or double db snatches @rx weights

Accessory Work
2-3 x :40-60 farmers walking @15/22.5kg's + 16-20 calf raises
rest as needed
2-3 x 1:00 Push Up Plank Hold + 16-20 ab reverse crunches
rest as needed

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

Rope Climb Technique

IN TEAMS OF 2
FOR TIME
1000 Box Step-Ups @ 51cm

• Option to use weight vest.
• Split as needed.

LIGHT-MODERATE WEEK 4/10

---

WARM UP n. 15-20min

2 rounds: no shoes

5+5 ADDUCTOR ROCK BACK w/ REACH THROUGH +
5+5 HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH
8+8+8 BANDED SIDE STEP both side + SQUAT *band on feet & 8+8 PLANK with banded HIP FLEXOR
6 DROP to SPLIT *unweighted
12 SHOULDER TAP IN PIKE

---

video: ADDUCTOR ROCK BACK w/ REACH THROUGH

video: HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH

video: BANDED SIDE STEP

video: PLANK with banded HIP FLEXOR

video: DROP to SPLIT

video: SHOULDER TAP IN PIKE

---

NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
2[3+3+3]@barbell, rest btw sets 1min

NINJA SNATCH + SNATCH
2+1@barbell, 2+1@50%, 2+1@60% rest btw sets 2min

SNATCH
3@65%, rest btw sets 2min

---

NINJA CLEAN from POWER POSITION + SHOULDER PRESS + REBOUND JERK
2[3+3+3]@barbell, rest btw sets 1min

NINJA CLEAN + CLEAN + JERK
1+1+1@barbell, 1+1+1@50%, 1+1+1@60%, 1+1+1@70%, rest btw sets 2min

CLEAN + JERK
1+1@74%, rest btw sets 2min

---

ZOMBIE SQUAT
2x3@50%, rest btw sets 2min

FRONT SQUAT + 5 BOX JUMP *hypyn vastaanotto kevyt kontakti & mahdollisemman suoralle jalalle
3x3@60-70%, rest btw sets 2min

---

SNATCH PULL *full foot
2x2@70-75% sn-%, rest btw sets 2min

---

SUPERSET: quality - light, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

8 PENDLAY ROW *barbell + weight
10 HIP THRUST *barbell + weight
8+8 DB L SEATED PRESS / BENCH SEATED PRESS
8@~40-45% bw LAT PULLDOWN *lapiokahva

Rest as needed

3 sets (19min):
EMOM 5:
1 Curtis P + Thruster
- Rest 2min btw sets
Set 1: 45/32kg
Set 2: 50/35kg
Set 3: 55/38kg

Curtis P:
1 Power Clean
2 Front Rack Lunge Steps
1 Push Press

7x Every 90s:

1 Clean Pull + 1 High Hang Power Clean + 1 Hang Squat Clean

.

50-70% 1 RM Clean

Teams of 2

For Time:

2000 m ski/row/bike
12rounds KB Farmer Carry(20/28 kg)
100 selkälihas liike

Toinen tekee, toinen huilaa ja liikkeet voi jakaa vapaasti parin kesken.

Em3m x 5
- High Hang Clean + Power Clean + Clean
- (weighted) Strict pull ups 4,3,2,3,2
Merkkaa tähän CLEANS