1) HS progression
- Wrist warm up
- shoulder warm up
- Hollow body lifts with partner (hold your body in push ups position Your partner lifts you to handstand, while you try to maintain the hollow position 3x3

3 rounds for quality:
10 DB Hammer Curls, pick load
10 Diamond Push-ups
1min Banded Bicep Curls, max reps
1min Banded Tricep Push Downs, max reps
- Rest 2min btw rounds

Band Face Pull-aparts: 3 x 20. Rest 60
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

4 sets of 2

** 3-4 Seconds Isometric

4 Sets Of 2 @ 80 - 85%

Minute 1 : 1 Wallball + Max Burpees
Minute 2 : 2 Wallball + Max Burpees
Minute 3 : 3 Wallball + Max Burpees
....
MInute 15 : 15 Wallball + Max Burpees

• Score total burpees

-Because the wall ball reps increase each round, we are naturally goin to get less of window for burpees every round. This does not mean we should sprint the first couple minutes as this will directly impact our performance in the later rounds.

• Let's find a pace on the burpees we think we can sustain throughout the entire workout. Think about how you could pace 200 burpees for time and settle into that sort of pace for this workout.

• The wallballs will feel increasingly more difficult as you go. Think about stopping your burpees and giving yourself about 10-15 seconds to catch your breath before the next of wallballs begins.

50x burpees
100x double unders
50x wallballs 9/7kg
100x deadlifts 100/60kg
50x pushups
100x kettlebell swings with 24/16kg
50x pullups 1-1
50x 35/15kg squat snatch
100x ab mat situps
50x jump overs (partner on hands and knees, the other partner jumps over their back)
6x wall to wall overhead walking lunges with a 20/10kg plate (plate cannot touch ground, if it does, 20 burpees as a penalty)

One person working at the time!

Treeni 2 (Weightlifting)
Warm Up
4 min cardio, add speed each min.
then 2 rounds
5+5 lunge elbow strech
10 band pull aparts + 10 banded pass throughs

5 wall squats
5 snatch high pulls
5 hang clusters

Weightlifting
3x 3-position power snatch + ohs @40-60%
2 sets x 3 reps @65-70% + 2 sets x 3 reps @70-75%
then 2 sets 3x1+1+1 reps @75-80% of 1rm snatch
Rest 10s bwn singles, 2 min after each set.

3x 3-position power clean + Split Jerk @40-60%
2 sets x 2+2 reps @65-70% + 2 sets x 2+2 reps @70-75%
eli 2 x squat clean + 2 split jerks
then 2 sets 2x1+1 (clean+jerk) reps @75-80% of 1rm c&j
Rest 20s bwn clean&jerk, 2 min after each set.

Vika viikko tätä harjoitusmallia. Voit kommentoida painoja halutessasi alle esim näin :
tempaukset
30-40kg
40-45 ja 45-50kg
vikat ykköset 55kg. jne...

10x 5min (2 kierrosta)

1) Kone

2)
10 seinäpallo
5 burpee
Submax rento roikunta

3) Kone

4)
10+10 yhden käden kk-heilautus
8+8 askelkyykky (oh)
Submax lankkupito

5)
8+8 yhden jalan linkkari
20s kuppipito
5+5 rapuasennosta kierto
8 joogapunnerrus

Deadlift ( Dead Stop )

10-8-6-4-2

Go Every 3:30