Warm Up
3 rounds
1 min row
10 gtoh + halo with plate
10 goblet squats
10-15 push ups
10-15 v-ups
2 wall walks

Strenght
Back Squat 10-8-6-4-2 reps
Build in weights, use range 40-80% of 1rm, rest 1.5-2 min bwn sets
Bench Press 10-8-6-4-2 reps
Build in weights, use range 40-80% of 1rm, rest 1.5-2 min bwn sets

Strenght&Condtioning
3-4 rounds
20m light/moderate heavy sledge push + 8 double db bench press
rest 1 min bwn rounds

Metcon
3-4 rounds
500m row
50 double unders
3-5 x (1 wall walk to wall facing shspu)

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

LIGHT-MODERATE WEEK 2/10

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WARM UP n. 15-20min

2 rounds: no shoes

12 ALTERNATING HAND PLANK TO DOWNWARD DOG with TOE TOUCH
5+5 1-ARM DB OH SIDE BOX STEP UP with LEG FLEXION *seiso sivuttain boxin vieressä, ulommalla jalalla astu boxille - boxin puoleinen jalka koukistuu eteen ylös terävästi, pidä koko liikkeen ajan boxin puoleinen käsi ylhäällä. Palauta koukistuksen jälkeen jalka takaisin lattialle ja sitten ulompi jalka. Aloita alusta.

12 DIAGONAL BAND PULL APARTS
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

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VIDEO: ALTERNATING HAND PLAN TO DOWNWARD DOG with TOE TOUCH

VIDEO: DIAGONAL BAND PULL APARTS

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MUSCLE SNATCH + TALL SNATCH
2-3[2+2]@barbell, rest btw sets 1min

SNATCH + SNATCH ABOVE KNEE
2×2[1+2]@barbell, 1+2@50%, 2-3[1+2]@58%, rest btw sets 2min

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MUSCLE CLEAN + TALL CLEAN + JERK *split jerk both side 1+1
2-3[2+2+2]@barbell, rest btw sets 1min

CLEAN + CLEAN ABOVE KNEE + JERK
2×2[1+2+2]@barbell, 1+2+2@50%, 1+2+2@60%, 2-3x2[1+1+1]@68%, rest btw sets 2min

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PAUSE BACK SQUAT - NO SHOES! *5sec stop and hold in the bottom
2x3@50%, rest btw sets 2min

BACK SQUAT
2x3@85%, rest btw sets 2min

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RDL *cl grip
3x3@80-86% jerk-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-15 ROMAN CHAIR SIT UP
15-30sec SIDE PLANK *both side
10-20 UPPER BACK EXTENSION

Rest as needed

video: ROMAN CHAIR SIT UP

video: UPPER BACK EXTENSION

2-4 rounds for quality, rest as needed
Accumulate 45-60s passive hang on high rings
8-12 ring push up / 15-20s top of a ring push up hold
8-12 + 8-12 kneeling kb halo

Voima
E3MOM, 4 rounds
Deadlift x5
-tangolla
-nouseva paino

WOD
For time:
15-12-9:
goblet squats
Box step-ups

8 sets of Snatch
Set 1: 3 @55%
Set 2: 2 @60%
Set 3: 1 @65%
Set 4: 3 @60%
Set 5: 2 @65%
Set 6-8: 1 @70%
- Rest 2-3min btw sets

Deadlift
12-12-10-10

2-3 reps in tank

5-4-3-4-5
front squat
3 high box jump after each set of squat

10 sets:
3x 1 Hang power clean + 2 power clean (65-77% of 1rm power clean)
3x 1 Hang power clean + 1 power clean (77-83% of 1rm power clean)
4x 1 power clean (83-90% 1rm power clean)

AMRAP 15

Row 15/11 Calories
30 Box Step-Ups
30 Kettlebell Swing 24/16kg
10 Ring Row