Warm Up
2 rounds
2 min bike erg or row
12 GTOH+Halo with plate 10/15kg
12 pause goblet squats
6+6 single arm plate press
1:00 Plank Hold

Metcon
4-5 sets
12 double db deadlifts
9 double db hang power cleans
6 double db push press
rest 30-45s bwn sets

Then start to build for thruster weight

Strenght and Conditioning
emom 5
5 thrusters @60-65%
rest 1 min
emom 5
3 thrusters @70-75%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 thruster @80-85%

Optional Accessory Work
2-3x12-15 reps of dumbbell lateral raises
2-3x12-15 reps Toe up RDL @light weight
2-3x8-12 rolled up ghd back extensions
rest as needed

Power clean & jerk
4x 2 power clean + 2 jerk (70-80%)
4x 2 power clean + 1 jerk (80-85%)

4 sets of Tempo Bench Presses 30X1
Set 1: 5 @55% 1RM Bench Press
Set 2: 4 @60%
Set 3: 3 @65%
Set 4: 2 @70%
- Rest 2min btw sets

Strict Chin-Ups

4-4-3-3-2-2, use band or weighted

After Each Set 5 Seated DB Press

Go Every 3:30

Easy pace cardio
Saat valita mistä osiosta aloitat ensinmäisenä, tavoite on tehdä pitkä kestävyys
ja taito harjoitus niin että kardiolaitteella tekeminen on ainoastaan kevyttä
palauttelua etkä puske yhtään, sykkeen tulee olla selkeästi aerobisella eli pystyt
puhumaan. CF-liikkeissä tee vaan sellaista sarjaa että se tulee suht helpolla.
Harjoituksen on tarkoitus olla kevyt mutta kerryttää kuitenkin minuutteja.
Eli tee ensin esim part 1 osio 2 kertaa läpi = 16 min, lepää sit 0-2 min ja jatka seuraavaan osioon.
Easy pace cardio
Part 1
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 C2B OR pull ups, go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 4-8 strict or kip hspu , go every 1 min

Part 2
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 GHD Sit Ups , go every 1min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-12 kb swings , go every 1min

Part 3
2 rounds
2-minutes: Cardio machine @ easy/recovery pace
2-minutes: 8-12 wall ball shots, go every 1 min
2-minutes: Cardio machine @ easy/recovery pace
2 minutes : 8-12 pistol squats , go every 1 min

-rest 0-2 min bwn parts-

4 rounds, rest 1-2min between movements

1) 5 Front Squat AHAFA
2) 10+10 KB Row (single arm)
3) 10 KB Push Press (2xKB)

Go by feel. Scale if needed.

MODERATE-HEAVY-MAXIMAL WEEK 7/10

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WARM UP n. 15-20min

2 rounds: no shoes

3+3x GOBRA POSE & PLANK & DOWNWARD DOG LEG LIFT & WILD THING & SIDE PLANK & REVERSE PLANK
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS

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kuva: GOBRA POSE & PLANK & DOWNWARD DOG LEG LIFT & WILD THING & SIDE PLANK & REVERSE PLANK

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

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POWER SNATCH + SNATCH PUSH PRESS + SNATCH SOTS PRESS
1-2[2+2+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 1@50%, 1@60%, 1@70% rest btw sets 2min

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POWER CLEAN + PUSH PRESS + POWER JERK
1-2[2+2+2]@barbell, rest btw sets 1min

CLEAN + JERK
2x2[1+1]@barbell, 1+1@50% rest btw sets 2min

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SNATCH BALANCE + OHS
1+1@up to 90-95%, sn-% rest between sets 2min

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SNATCH PANDA PULL *the feet can be lifted and moved out into the squat stance as you pull down, then hopped back to the pulling stance as you extend again for the next rep.
2x1@115-120% sn-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:
3 PULL / CHIN UPS *vasta/myötäote, single reps w/ 10-20 sec rest btw
8+8 SIDE LYING TOE TOUCH
8 DIP / BENCH DIP

Rest as needed

video: SIDE LYING TOE TOUCH

With pair for time:
106 SU (each)
106 Power cleans (40/60kg)
106 burpee over barbell
106 front rack alt. lunges (10/15+kg)
106 ring rows
106 Romanian Deadlit (40/60kg)
106 t2b
106 ddb GTOH (10/15+kg)
106 Su (each)

Time cap 40min

Hyvää itsenäisyyspäivää kaikille :)

32min EMOM
1.min Ski 10-17cal
2.min Bike 10-17cal
3.min row 10-17cal
4.min rest

Three sets of fifteen dumbbell lateral side raises. Keep good form!