FRONT SQUAT + JERK DIP *tee työnnön "dippi" heti etukyykyn perään - yhtä nopea dipin allemeno kuin työnnössä - keskivartalon tuki

3-4× 5+3@70-80%, fs-% rest 3-4min

*split both side - aloita "huonommalle puolen"

3-4× 1+1@56-62%, jerk-%, rest 2min

Penkki 2x5x70%, 2x4x75%, 2x3x80%, 2x10x60%

Kulmasoutu 5x10
-penkin vastaliike

Pullover 4x15

Warm Up
Foam Rolling to full body/upperbody
then some band pulls as needed
then 2 rounds
10-15 hollow rocks + 3-5 reverse snow angels
3-5 scapula pull ups + 3-5 strict pull ups + 3-5 kipping on rings
:10-20 sec ring support hold + 10-20sec ring dip hold
rest 1-2 min bwn sets

Strenght
Test your max rep set of ring or bar muscle ups (if feeling strong you can do both)
or test your max rep c2b + ring push ups
take time as needed.

Metcon at 60-70% effort
perform every 10 minutes for 20 minutes (2 sets)
4-6 rope climbs or 8-12 short rope climbs (no jump)
rest of time running
perform every 10 minutes for 20 minutes (2 sets)
16-24 tempo db bench press (split in 2-3 sets)
rest of time rowing or ski erg
perform every 10 minutes for 20 minutes (2 sets)
:40-60 L-sit Hold
rest of time bike erg or air bike
take 0-3 minutes rest bwn "parts"

Maastaveto 3x3x80%

Etukyykky 5x5
-nousevat sarjat
-ei fail!!

Käsipainosoutu vinopenkissä 4x15

Warm Up
Foam Rolling to full body/upperbody
then some band pulls as needed
then 2 rounds
10-15 hollow rocks + 3-5 reverse snow angels
3-5 scapula pull ups + 3-5 strict pull ups + 3-5 kipping on rings
:10-20 sec ring support hold + 10-20sec ring dip hold
rest 1-2 min bwn sets
· A ryhmä / 4-7 toistoa / 1 x kerroin
· B ryhmä / 8-12 toistoa / 2 x kerroin

Gymnastic Strenght
Viikko 8 (tuntuma hyväksi, ens viikolla max test)
Ring or Bar Muscle Ups / Strict c2b or strict pull up + ring push ups
5 toistoa / 2x4 toistoa / 3x3 toistoa / 2x2 toistoa
rest as needed bwn sets
Aina ennen suoritusta teet 20 sec of unbroken double unders tai ghd sit ups ja sit setti perään.
huom jos teet tiukkoja c2b pull uppeja tai tiukkoja pull uppeja ja ring push uppeja teet siis näin esim. 20 sec narua + 2 leukaa ja 2 ring push uppia, sit lepo ja uus sarja.
huom joka toinen setti otat naruhypyt ja joka toinen setti ghd sit upsit siihen alle

Metcon at 60-70% effort
perform every 5 minutes for 20 minutes (4 sets)
2-3 rope climbs or 4-6 short rope climbs (no jump)
rest of time running
perform every 5 minutes for 20 minutes (4 sets)
8-12 tempo db bench press
rest of time rowing or ski erg
perform every 5 minutes for 20 minutes (4 sets)
:20-30 L-sit Hold
rest of time bike erg or air bike
take 0-3 minutes rest bwn "parts"

*lähestyminen esim. 25min, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min),
2@50% (20min),
1@65% (18min),
1@72% (15min),
1@77% (12min),
1@82% (9min),
1@86% (6min),
1@90% (3min),
1@93% - 95% --- open

Week 8
1. Deadlift (Week 8/8)
Build up to 1 RM
5 @65%
3@75%
2@85%
1@90%-95%-97%-100%-100+%

1. 3 sets of build to a 2 RM of

A) 2RM strict pull up
Sc: 3x2(weighted) neg. pull up / 12 heavy ring row

B) 2 RM strict ring dip
Sc: with band/feet assisted/box dip

1. 3 rounds of A) 10 Z press B) 15 hollowrock C) 30-40" superman hold

Push Jerk 8×2 @80-85% of 1RM
*Off Rack

Clock: 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

4×5@70%, 5+ reps@70% 2-3 reps left for final set, *goal in theory ~10-11 reps, sn-% / ohs-%, rest 2-3min