Warm Up
2 rounds
15/12 calories ski
15/12 calories air bike
8/8 tempo single arm z-press with dumbbell
8/8 single arm row on push up plank
16 hollow rocks

Strenght
Z-Press with Barbell 4x6 reps (tempo 3 sec lowering down, no pause, up, and 2 sec hold at overhead before next rep)
perform 6-8 double db push press with rx db's right after z-pressing
rest 2-3 min bwn sets

Barbell row + single arm elevated plank row with dumbbell 3x8reps + 8/8 reps
rest 2-3 min bwn sets
eli ota 1x20kg levypaino jonka päälle nojaat toisella kädellä ja toinen käsi soutaa (punnerrus lankku)

Wod
3-4 sets for quality
14-16 american kb swings @24/16kg
6-8 strict chin ups
3-4 wall walks
rest 3 min bwn sets

Kyykky 2x1x87,5%

Penkki 3x82,5%

Ojentajat käsipainoilla 8x5-8

4 Sumo Deadlifts, pick load

Every 3 mins for 12 mins.

• heavy sets , perfect form!

48 Minutes Of:

2 Rounds : ( empty barbell )
5 Snatch Deadlift
5 Snatch Pull
5 Muscle Snatch
5 Overhead Squat
5 Hang Snatch

4 Minutes Cardio

2 Rounds :
20 Single Leg V-Ups
20s Hollow Hold
15 Abdominal Crunch
20s Arc Hold

4 Minutes Cardio

FOR TIME:

PLANKING

Lankuta niin pitkään kuin jaksat - ota joku tavoiteaika niin on helpompi sinnitellä, esim 2 min.

Penkki 2x2x85%

Kyykky 3x75%

Vipunostot sivuille 3x20

Vipunostot maaten 3x20

5min row/bike/airbike
Then 3-4 rounds:
10 Air Squat Cross Kicks video
10m+10m Single Arm DB Overhead Walk
3+3 Single Arm DB Devils Press
10 Hollow Rock

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10 Double Banded Passthrough video

5-10min Row/Bike/Airbike
Then 3 rounds:
3+3 DB Snatch
7 Box Jump
8 Plank Hold with DB Drag video

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10 Double Banded Passthrough video + Thoracic Flow video

Day 2
Core strength

3-4 rounds for quality:

1) 3 Inch worm lowers video
2) 5 Strict T2B & 5 sec. hold
3) 15 arch rocks video

1) Go as low as you can, push hard into the floor and don’t arch your back.

2) Do the movement slow and controlled with legs straight.
Tailoring: T2B knees bent and slow lower with legs straight

3) Legs together and toes pointed!

Optional Accessory:
GYMNASTIC STRENGTH

2-3 rounds, rest as needed:

1) 45-90sec Plank Hold
2) 10+10 KB/DB Lateral Flexion video