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

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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

Warm Up
3 rounds
1 min row ,ski, row
:10-15 Ring support Hold + :10-15 ring dip hold
:15-20 Chin over Bar Hold
15 hollow rocks

Strenght
Double DB Bench Press 3x8-10reps @RX Dumbbells
perform 8-10 hardened ring row right after bench press
rest 2-3 min

Metcon
Emom 20
1) Row x 30 sec @moderate pace
2) Ski x 30 sec @moderate pace
min 3&4 - 2 rounds of easy NATE
2 Ring or bar mu + 4 hspu + 8 kb swings @16/24kg
scaling reps 1-3-5 or just do one round with quality!
valitse toistomäärät niin että työaika on max 1 min 30s. eli vähintään 30s
pitää jäädä lepoa ilman tuntemusta että harjoitus syö sinut.

Accessory Work
2x10/10 single leg reverse hyper or RDL with 1 db @light weight
2x10/10 single arm kb bottom up press
2x10-15 toe touch abs crunch + 30 weighted russian twits