Maastaveto korokkeelta 8x1x80%
-eli seiso itse korokkeella, 1 kumilaatta ok

Etukyykky 5x70%, 3x80%, 1x90%, 8x50%
-prosentit etukyykyn maksimista, viimeinen sarja (8x50%) 2s stopeilla

Kylkilankkunostot 20/20 + Sivutaivutus 20/20 + Jalkanostot maaten vuorotahtiin 10/10
-3 kierrosta läpi, koko kierros aina yhteen putkeen, kierrosten välillä tauko

EMOM 40 (5 rounds):
- 12/10cal Row
- 12 T2B
- 12/10cal Ski
- 12 KBS 24/16kg (US)
- 12/10cal AB
- 12 Push-ups
- 150m Skillmill Run
- 12 Air Squats

Penkki 3x1 (80-87,7-95%), 4x4x80%

Kulmasoutu 5x10
-penkin vastaliike eli sama oteleveys mitä penkissä ja vedä tanko samaan kohtaan rintaan mihin lasket tangon penkatessa

Lattiapenkki käsipainoilla 5x8-15

Vipunostot taakse 100 toistoa AFAP
-valitse ekalla ”kierroksella” paino, jolla menee 20-30 toistoa

2-4rounds:

10-20s hollow hold
10-20 banded pull apart
10-20 sit up / v up

2-4rounds:

10-20s hollow hold
10-20s ring support
10-20 banded pull apart

4x
2min of 16 KB Swings + Max Cal SkiErg
2min of 16 DB Snatches + Max Cal Row
2min of 16x7,5m Shuttle Runs + Max Cal BikeErg/Echo Bike

2min rest btw rounds

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
20 Banded pull aparts
14 Dumbbell snatches, alternating arms
7+7 1-Arm overhead squats
7+7 Windmills
20 Birddogs

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STRENGTH

Bamboo overhead squats,
4 x 6 (moderate)

Overhead squats,
2 x 3 @ 83%
2 x 3 @ 85%
2 x 3 @ 88%
3 @ 90%

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SNATCH

Build up to a heavy set of (Snatch pull + Snatch) in 15:00 minutes.
• 2 sets with the same weight before adding more weight to the barbell.

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CLEAN & JERK

Build up to a max weight in a complex of 1 Clean + 1 Front squats + 1 jerk in 15:00 minutes.

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BONUS WORK

ACCESSORY

Snatch grip sotts press,
3-4 x 8 (hard)

Weighted hip extensions,
3-4 x 18 (hard)

Strict pull-ups,
3-4 x Max reps

Weighted seated high box jumps,
16-18 total reps.

OR

CONDITIONING

“Holleyman”

30 Rounds for time:
5 Wallball shots 20/14lb
3 Handstand push-ups
1 Power clean 100/70kg

In teams of 2;

5 rounds/each person;
Row 200m
5-20 x Push-Ups (pick a challenging number for you)
- Alternate after each full round is completed

Rest

5 rounds/each person;
Bike 600m or Assault Bike 8-12 Cals
5-20 x Ring Rows (pick a challenging number for you)
- Alternate after each full round is completed

Rest

As a group/class do 10:00 of reverse sled drag. Keep the sleds moving and use challenging weights. Have about 4 people per sled.

Warm Up
3 rounds

1 min row, ski, row
4 inch worm + push up
:30/30 side plank hold
6-8 scapula rolls + 6-8 kipping + 6-8 ring rows (slowly down, fast up)
:10-15 l-sit hold

Strenght
Weighted Chin ups + Weighted ring dips 3x5+5reps (use mod to mod/heavy weights)
rest as needed bwn sets

Gymnastic Strenght/Stamina
Ring Mu, Bar Mu, (C2B or Pull Up+Ring Dip) repetition program
1-2x8 reps / 1-2x7 reps / 2x6 reps /2x5 reps
Total volyme is 37-52 reps.
or
4 reps + 3 reps + 5x2reps + 3x1 rep
Total volyme is 20 reps.
rest as needed bwn sets
Progressioissa jos näyttää että toistot sopii sulle parhaiten tuolta väliltä, skaailale/modaile oman fiiliksen mukaan mutta tavoite
on se että kasvatat volyymia edellis kerralla toistoissa ja saisit myös "isompia määriä kerralla sarjassa"

For Quality
2 sets
15m hs walk /4 wall walks
12 c2b pull ups or pull ups
10m hs walk / 3 wall walks
9 c2b pull ups or pull ups
5m hs walk / 2 wall walks
6 c2b pull ups or pull ups
rest 1:1 bwn sets

For Quality
4-6 sets every 1.5 min
8-10 weighted box step overs with 2rx dumbbells

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

9sets:

2 power clean + 3 front squat ( 70-80% of pc 1rm)