15-20min:
Practice T2B and HSPU

Warm Up
2 rounds
1.5 min cardio (add speed during 2 min)
10/10 single arm db bench press
5-10 strict chin ups (give small kip if needed) or RIng Row
:40 Plank Hold

Strenght
Bench Press 5x6reps @70-80% (2-4 RIR)
Perform 4-8 hardened ring row right after bench press or 1-2 rope climbs
rest 2.5-3.5 min bwn sets

Metcon
Emom 20
1) Ski or air bike x 40 seconds @mod/fast pace
2) Clapping Push Ups or Normal Push ups x 5-7 reps
3) Row x 40 seconds @mod/fast pace
4) Devils press x 3-5 reps DB's

Warm Up
2 rounds
1.5 min cardio (add speed during 1.5 min)
5+5 lateral box step ups + 10 box jump, step down
20 alt hand hang db power clean&push press
20 hollow rocks

Strenght
FS/BS Squat Program
3x4 pause front squat @40-60%, as explosive as you can! (2s pause at bottom)
rest 2-3 min bwn sets

then start to prep for weightlifting part

Emom 10
1 squat snatch @75%
rest few minutes and start c&j
Emom 10
1 clean&jerk @75%

6 x alkavalla 5 min

20/18 kaloria laite
15-20 istumaannosu
15-20 Kahvakuula heiluatus

Every 2.5min 5 rounds

1 RM snatch

A1) Front squat 5x8x65%
Then mobility exercise with barbell or broom stick
B1) OHS 3x10x20kg/15kg,
B2) Sots press 3x5x20kg/15kg

3 rounds for weight
5 back squats
5s pause at bottom
5 back squats

HEAVY WEEK 7/9

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WARM UP n. 10min

2 rounds: no shoes

12 step BEAR CRAWL + 12 step CRAB WALK FORWARD
6+6 WINDMILL with PLATE/KB
12 step OH DUCK WALK with PLATE
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

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SNATCH PULL from Below Knee *full foot + SNATCH Below Knee + OHS
2[1+1+1]@barbell, 4-5[1+1+1]@up to 70-79% sn-%, rest between sets 2min

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CLEAN PULL *full foot + CLEAN Below Knee + JERK
1+2+2@barbell, 4-5[1+1+1]@up to 70-79% jerk-% , rest between sets 2min

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BOX BACK SQUAT *90° + 5 BOX JUMP
*pakara koskettaa kevyesti boxia, josta räjähtävästi ylös
3x1-2@95-100% rest between sets 3-4min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10-12 JEFFERSON CURL *bb
12 HANGING LEG/KNEE RAISES

Rest as needed

3-5 rounds:
10 Prone Banded Shoulder Pass Through
10 DB Sidelying Shoulder External Rotation (light)
5/5 KB Windmills (Light weight, focus on control)
10 DB Lateral Raises
 (light weight)
- Rest as needed
- Focused and controlled!!

Warm Up
3 rounds
12/10 ski or row (add speed each round)
6-8 inch worm + push up / burpees / bench press with barbell x 10-15 reps
12-16 band pass throughs /ring row/ chin ups x 6-10 reps
10/10 side plank hold + rotations / plank hold x 1 min / 10/10 side plank hold + rotation @2.5kg plate
then some short dynamic mobility if needed and start Strenght training

Strenght
Bench Press 3-3-2-2-1-1-1 reps @50-60-70-80-90-95-100+%
rest as needed bwn sets. If feeling like going for 1 extra lift you GO for it!
After 1 rm testing perform : 2x12-15 double db bench press (2 heavy sets)

Metcon
4-5 rounds (masters 45+ = 4 rounds)
250/200m ski
6-8 burpee pull ups
8 deadlifts @50% of 1rm

rest 4 min

4-5 rounds (masters 45+ = 4 rounds)
250/200m row
6-8 bar muscle ups or c2b pull ups
12 wall ball shots (rx + options go heavy wb?)

Optional Accessory Work
2x12-15 barbell tricep turns
2x12-15 barbell bicep curls
2x12-15 plate behind neck ghd back extensions
rest as needed