45 min PK
30s ATG
30s dead hang
30s plank
1000m row
100 rope jumps alternate legs
800m jog
30s tucked hollow body hold
10 wall ball clean and jerks
10 sumo deadlift high pulls, light barbell
4 min bike

A1) negative HSPU 3x2, hold 5s in the 90 degree angle then go down as slow as possible
A2) shoulder press 3x5x65%
A3) ring push up 3x10

2-4rounds:

8-10 Db bench press
8-10 double kb romanian deadlift

🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️

Warm Up
2 rounds
1 min each machine you use today
5 burpees (fast)
10 ring row
10+10 single arm press
20-30 knee tuck hang

Strenght
Speed Bench Press 6x2reps @60-65%
Perform 1 legless rope or 1-2 normal rope climbs right after
rest 2.5-3min bwn sets
Seated barbell strict press 3-4x6-8 reps (keskipainolla, joka liikkuu ylöpäin hyvin
perform 5-10 strict chin ups / (control down, semifast up; jätä sarja kesken niin ettei liike hidastu
selkeästi)
rest 2.5-3 min bwn sets

Metcon
9 or 12 x 1 min on / 1 min off
Row
Ski
Air Bike
Goal is to keep fast pace and maintain about same calories on each round (3-4 times each machine)

Midbody Wor
3 sets
3-5 skin the cats / strict ttb
6-8 windmills R/L
rest 2 min bwn sets

Part 1
OTM 6 min
Front squat 3 - 4 (65 -75 %)

Rest 2 min

Part 2
OTM 6 min
Back squat 5 - 6 (65 - 75 %)

*This program will last 3 weeks.

DELOAD-MODERATE WEEK 4/9

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WARM UP n. 10min

2 rounds: no shoes
12 BACK EXTENSION / REVERSE HYPER
12 CRUNCHES with PLATE PULLOVER
6 GOBLET SQUAT *7-10 cm platform under the heels
20sec WALL HANDSTAND HOLD

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MUSCLE SNATCH
3x3@up to 50% sn-%, rest between sets 2min

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BLOCK SNATCH HIGH PULL *full foot + NINJA POWER SNATCH + NINJA SNATCH
*barbell from power position
3[2+2+2]@up to 50-55% sn-%, rest between sets 2min

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BLOCK CLEAN HIGH PULL *full foot + NINJA POWER CLEAN + NINJA CLEAN + JERK
*barbell from power position
3[2+2+2+2]@up to 50-55 jerk-%, rest between sets 2min

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SQUAT JUMP 4x3, rest between sets 2min

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FRONT SQUAT + BACK SQUAT
3[2+3]@70% fs-%, rest between sets 3min

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BLOCK SNATCH HIGH PULL *full foot
*barbell from power position - pull T&G
3x4@80% sn-%, rest between sets 2min

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 SEATED LOW ROW *cable
8+8 DB/BW SIDE SQUAT / COSSACK SQUAT

Rest as needed

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SEATED LOW ROW *cable
video:

B1) 3 rounds quality and weigh, add weight every round, men 10kg / women 5kg
starting weight 60% of your clean 1RM
2 hang cleans
2 front squats
1 STOH
2 back squats
1 STOH
1 OHS

Warm Up
2 rounds
1-2 min light sledge push or pull, add speed a bit each round.
10/10 single leg hip bridge (banded)
10 banded hip bridges + 10 banded air squat (nauha polvien yli)
10 sots press
:10-15 L-sit hold

Strenght
2 x 20m sledge push for speed @80-90% efffort, push a bit more on next round
rest 2-3 min bwn sets
2x10m sledge push for speed, add little weight for these!
rest 2-3 min bwn sets

Weightlifting
Emom 5
3 hang snatch (1-2x powerina ja 1-2x squattiin) @50-60% of 1rm
rest couple minutes and start prep for c&j
Emom 5 (huom emom 5)
1 hang squat clean + 1 squat clean + 1 split jerk @50-60% of 1rm
Ota molempia nostoja ennen 3 sarjaa lämmittelyä

Accessory Work
3x30-45 sec Front Rack hold with 55-65% of 1rm Front Squat
go new set every 2 min.

Metcon
21-15-9 reps for time
DB Snatch
7-5-3 reps
Burpee Box Jumps 75/60cm
Masters 45+ 60/50cm box