5x3 min
Row calories
* -rest 2min between sets
-tasainen kova vauhti*

Hypyt 5x5
-voi olla jännehyppyjä, boksihyppyjä yms

Maastaveto 5x60%, 3x70%, 1x80%

Maastaveto korokkeelta 2x1x70%
-1kumiharkko

Kohautusvedot 3x10
-myötäote
-kevyt noin 30%

4 sets:
4 Back Squats @75%
4 Seated High Box Jumps 80/60cm
- Select a bench height that has you seated at 90°
- Rest 2-3min btw sets

1 min max calories erg
30 sec rest
1 min max bar over burpees
30 sec rest
2 min max calories erg
30 sec rest
2 min max bar over burpees
30 sec rest
1 min max calories erg
30 sec rest
1 min max bar over burpees

DELOAD WEEK

A) Ring muscle-up skills

B) 3x3 strict ring muscle-up
Go every 90s-2min

C) Accessory
On the minute for 9min
1. 15-20s ring support hold
2. 15-20s ring bottom hold
3. Rest

AMRAP 7

20 Kettlebell Swing
20 Alternating Reverse Lunge

Stoppi-kyykky 3x5 (30-40-50%)

Kyykky 6x3 (60-65-70-75-80-85%)

SitUps 3x12

Bulgarian Split Squat Jumps 3x6

5 sets of Shoulder presses
1: 8 @60%
2: 8 @70%
3: 6 @75%
4: 6 @80%
5: 4 @85-90%
AMRAP in 60 seconds of L Seated Strict Barbell Press @ Empty Barbell
- Rest 2-3min btw sets

A1 Explosive pull ups 3x4+4 (30s break)
A1b Swing Through To L Sit Hold 3-5

2 min break between sets

LIGHT/MAXIMAL WEEK 2/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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5-8+5 QUADRUPED SQUATING TO COUNTERBALANCE SQUAT + same w/ KB, DB
6+6 PRESS FROM SPLIT *jerk grip
10 HIGH PLANK + HIGH SIDE PLANK w/ THORACIC ROTATION
15 BACK EXTENSION w/ STRAIGHT ARM I-Y-T RAISE *kädet ulkokierrossa peukku kohti kattoa, (I-asento) suoraan pään vieressä 5x nosto jne.

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2x5 1-ARM FRONT RACK ELBOW ROTATION

2x 3-POSITION SNATCH *floor + below knee + hip
2x 3 SN PUSH PRESS + 3 OHS + 3 PRESSING SN BALANCE
2x 3 HEAVING SN BALANCE + 3 SN BALANCE + 3 SN DROP

2x 3-POSITION CLEAN *floor + below knee + hip
2x 3 PUSH PRESS + 3+3 SPLIT JERK + 3 POWER JERK + 3 SQUAT JERK
3+3 STEPPING SPLIT JERK

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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FRONT SQUAT JERK *power jerk/squat jerk
5[1+1]@30-40% jerk-% pal 2min

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SNATCH + SNATCH BALANCE + OHS TAI

SNATCH + PUSH PRESS + OHS
5[1+3+3]@50-60% sn-% pal 2min

*HOX!! Saksiin tempaajat tekee balancen ja ohs saksiin ja muutoin jos liikkuvuus rajoittaa vauhdissa kyykkyyn allemenon tehdään SNATCH BALANCEn tilalle SNATCH PUSH PRESS + OHS siihen syvyyteen mikä tulee kivuitta!

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SNATCH from POWER POSITION + SNATCH BELOW KNEE
2[1+1]@62-65% pal 2min

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POWER CLEAN + CLEAN BELOW KNEE + FRONT SQUAT + SPLIT JERK
4[1+1+1+2]@57-60% jerk-% pal 2min

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BLOCK/RACK PINS DEADLIFT below knee
3x3@74-83% bs-% pal 3min

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

8-12 STRAINGT LEG OH SIT UP, weight
8-12 BANDED SEATED 1-LEG HAMSTRING CURL
20m BOTTOM UP KB CARRY *90/90, both side