Parijumppa

2 rounds:
3min on 1 off

32 T2B + MReps BMU/C2B/pull ups

32 pistols + MReps DU’s 

32 WB + MReps hspu

32 DB snatch 22,5/17,5kg + MMeters hs walk 

32 BOB + Power Clean & Jerk 40/60 kg

Yht: 40min

Pull ups E3MOM x3:

Track 1:
5 (weighted) pull up - one set (HUOM! MYÖTÄOTE)
1-3 wall walk (max. 5s rest between reps)

Track 2:
5 assisted pull up - one set (HUOM! MYÖTÄOTE)
1-3 wall walk / feet on box wall walk (max. 5s rest between reps)

• If you can complete only one rep in wall walk but feet on box is too easy version, add 5-15s hold at the top of the wall walk rep.

RIR 2 molemmissa liikkeissä.

DELOAD-MODERATE WEEK 8/9

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WARM UP n. 10min

2 rounds: no shoes

12 step BEAR CRAWL + 12 step CRAB WALK FORWARD
6+6 WINDMILL with PLATE/KB
12 step OH DUCK WALK with PLATE
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

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SHOULDER PRESS
3x1@working up to maximum, rest between sets 2min

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BOX BACK SQUAT *90° *pakara koskettaa kevyesti boxia, josta räjähtävästi ylös
3x1@100-105% rest between sets 3-4min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 BACK EXTENSION
10 BARBELL/PLATE SIT UP

Rest as needed

4x
New Interval every 8th minute

12-16 Wall Balls
12-16 KB Swings / DB Snatch
15-20/10-15 Cal Row
1216 Box Jump Overs
15-20/10-15 Cal Bike/Echo/Ski

45 min PK
4 min bike
4 min row
400m jog
10s + 10s Copenhagen plank
20 glute bridges
10 air squats
1 min ATG
30 s hang
10 kepin pyöritystä
10 OHS kepillä

EMOM12 w/ kb:
a) 6-10 + 6-10 s.a. gorilla row
b) 4-8 + 4-8 s.a. thruster
c) 30-45s plank hold

rest 3

EMOM12 w/ db:
a) 3-6 + 3-6 s.a. devil's DL
b) 4-8 + 4-8 weighted curtsy lunge
c) 6-10 + 6-10 russian twist mb throw

Tavoite: Nosta painoja kierros kierrokselta, mutta niin, että tekniikat pysyy hyvin kasassa. Työaika 30-45s / min.

Rasittavuus: Määrittyy painojen mukaan, seuraa päivän fiilistäsi. RPE 6-8

Maastaveto 3x1x85%

Etukyykky 5-8x3
-eli nousu kovaan kolmoseen

Maastaveto 5x5x60-70%
-sumo-asento

Sivutaivutus 3x20 / puoli

DELOAD-MODERATE WEEK 8/9

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WARM UP n. 10min

2 rounds: no shoes

12 BACK EXTENSION / REVERSE HYPER
12 DEAD BUG with PLATE + 6+6 1-LEG GLUTE BRIDGE
12 PLATE BACK SQUAT *7-10 cm platform under the heels
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

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SNATCH PULL *full foot + SNATCH
2x2[1+1]@barbell, 3[1+1]@up to 70% sn-%, rest between sets 2min

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CLEAN PULL *full foot + CLEAN + JERK
2×2[1+2+2]@barbell, 3[1+1+1]@up to 70% jerk-% , rest between sets 2min

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FRONT SQUAT + BACK SQUAT
3[2+3]@70% fs-%, rest between sets 3min

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DEFICIT SNATCH PULL *full foot + TRAP PULL
2[2+1]@100% sn-%, rest between sets 2min

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 DB MILITARY BENCH PRESS
8+8 1-ARM OH WALKING LUNGE with LEG FLEXION *DB/KB

Rest as needed

Warm Up
2 rounds
2 min air bike or rowing
15 glute bridges + 15 air squats
5 burpees + 5-10 push ups
:30 Side Plank Hold R/L
then some mobility for squat and bench press

Strenght
Tempo Back Squat 3x5 reps, build to moderate heavy 5 rep sets (3 sec down and up)
rest 2-3 min bwn sets
Tempo Bench Press 3x5 reps, build to moderate heavy 5 rep sets (3 sec down and up)
rest 2-3 min bwn sets
Start moderate and build to Moderate heavy means there is 3-4 reps in tank.

Accessory Work
3-4 sets
Double KB Front Squats x 10-12 reps
Double DB Incline Bench press x 10-12 reps
rest 2-3 min bwn sets

Metcon
3 sets
3 rounds of 3 pc @60/40kg + 6 push ups + 9 air squats
rest 1 min bwn rounds
Masters 45+ do = 2+3+2 rounds, total 7 rounds. Masters weights 52.5/35kg.

EMOM 12 (4 rounds):
15/12cal Row
15 Push-ups
15 Abmat Sit-ups

———— Rest 3:00 ————

EMOM 12 (4 rounds):
15/12cal Ski
10 Burpees
10 Box Jumps 60/50cm

———— Rest 3:00 ————

EMOM 12 (4rounds):
12/10cal AB
45sec Sorenson Hold
10 Pull-ups