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

45 min PK
30s/1 min hang from the bar
30s+30s single arm plank
1000m row
100 rope jumps alternate legs / normal rope jumps
800m jog
30s ABH
20 walking lunges
50m farmer carry with light weight (kb, db or plate)
4 min bike

5 sets of Power Clean + Front Squat + Squat Clean
Sets 1-2: 2 @75% of 1RM Power Clean
Sets 3-4: 1 @80%
Set 5: 1 @85%
- Rest 2min btw sets

4x4 Muscle Cleans @70%
- Rest 2min btw sets

4x4
front squat (3s pause bottom of squat)
*3 high box jump after each set of squat