AMRAP:
1min.: Wallball (20/14lbs)
1min.: Burpee + Box jump
1min.: Hang DB snatch (22.5/15kg)
1min.: Rest

When going to class, if possible, perform this prior to class.
Dips ( with dip bar)
5, 4, 3, 3, 2
- Keep feet in front of you, shoulder must come below elbow every set.
- All reps must be strict.
- Rest 2 min b/w sets.
- Can use same weight as last week.

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After you're done with all 5 sets of dips, rest 5 min then

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Chest to bar pull up
5, 4, 3, 3, 2
- Visible touch on the bar, every rep.
- All reps must be strict.
- Rest 2 min b/w sets
- Can use same weight as last week.

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In both movements reps will go up the next 11 weeks, use weight that you're able to perform with out fails. Weight can be built across.
The reps are going up as follows:
Week 1 - 5, 4, 3, 2, 1
Week 2 - 5, 4, 3, 2, 2
Week 3 - 5, 4, 3, 3, 2
Week 4 - 5, 4, 4, 3, 2
Week 5 - 5, 5, 4, 3, 2
Week 7 - 6, 5, 4, 3, 2
Week 8 - 6, 5, 4, 3, 3
Week 9 - 6, 5, 4, 4, 3
Week 10 - 6, 5, 5, 4, 3
Week 11 - 6, 6, 5, 4, 3

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If you are using bands make sure to progress as weeks go by.
Example:
week 1, use a red band sets 1-3
week 2, use a red band only 2/3 of reps in sets 1-3
week 3, use a red band only 1/3 of reps in sets 1-3
Week4, use a red band only for the largest set and the sets 4-5 have weight.
Week 5 loose the band, add weight to sets 3-5
and so on..

Pukkiveto 5x5
-säärestä
-raskas (eli enemmän kuormaa mitä viime viikolla)

Vinopenkki 5x5 (60-70%)

Ojentajat otsalta 5x10
-keskiraskas

Suorinjaloin mave 4x8
-keskiraskas

20 min AMRAP
20 kb-snatches 24kg/16kg alternating
40 DUs
10 pull ups
10 push ups
8 hang power cleans 70kg/50kg

Pääliikkeet:
Bench press 4x4 (3 MIN TAUKO SARJOJEN VÄLISSÄ)
Back squat 4x6 (2 min tauot sarjojen välissä)

Apuliikkeet:
Shoulder press 4x8 (1 min tauot sarjojen välissä)
Weighted chin-ups 4x8 (1 min tauot sarjojen välissä)

*4 vko proge

*Tällä tunnilla keskitytään voimanoston pääliikkeisiin eli maastavetoon, kyykkyyn ja penkkipunnerrukseen vaihtuvin teemoin eri ohjelmissa. Lisäksi on aina pari apuliikettä.

Find your daily max. V.0-1

Pidä liike teknisesti hyvänä!

4x8 Barbell Bent Over Row
- Go heavy
- Rest 90-120sec

7 sets of Clean
Set 1-2: 3 reps @70%
Set 3-4: 2 reps @75%
Set 5-6: 2 reps @80%
Set 7: 2 reps @85%
Rest max. 90sec btw sets.

squat hold 1-5 min
wall squats

ankle reach
back scratch
external hip rotation
OHS

3x
AMRAP 5 min
10 Wall Ball 9/6
3 rope climb
6 burpee box jump over 30"/24"
Rest 3 min in between