EMOM 10:
1 Back Squat @80%

EMOM 40
1. Laite 30s
2. Penkkipunnerrus 10+ reps
3. Farmarikanto 45s
4. Lepo
5. Laite 30s
6. Kyykky 10+ reps
7. Pito 45-60s
8. Lepo

EMOM 15:
Alt btw:
1: 4 Weighted Pull-ups
2: 6 DB Bench Presses
3: Rest
- Build to heavy on both

Score: Total weights lifted

MEDIUM WEEK 2/9

WARM UP kesto yht. n.15min
1-2 rounds

5+5 BIRD DOG BEAR POSITION

5-8 GOBLET SQUAT with PRESS *plate

10x REVERSE CRUNCH & 10x CRUNCH & 8x BICYCLE CRUNCH HOLD with STRAIGHT LEG RAISE *both side

5x OH RDL & 5x HIP AIRPLANE & 5x 1-LEG OH RDL *both side

--

2x5+5 1-ARM FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

1-2x 3 RDL + 3 FS + 3 CL PULL to PWR pos. *pause at the knee + 3 REVERSE CL PULL *close eyes + 3 PANDA PULL

3 HIP CL BAL *slowly & on the toes & 3s pause sq pos.

3 HIP CL BAL *on the toes & 3s pause sq pos.

3 slow TALL CL *3s pause sq pos. + 3 TALL CL *3s pause sq pos.

PWR CLEAN 4-pos. *hip & abv kn & blw kn & floor + CLEAN 4-pos. *hip & abv kn & blw kn & floor

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SEATED SHOULDER PRESS
3x2@33-37 bs-% pal 2-3min

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CLEAN PANDA PULL + POWER CLEAN + pause POWER JERK *pause vastaanotossa
5[1+1+1]@65-70% jerk-% pal 2min

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FRONT SQUAT *warm up 2-3 sets: with banded, knee level
4x3@70% pal 2min

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WL BEGINNERS week 1/4

2 rounds:
10 RDL *clean grip
10 SHOULDER PRESS
10 FRONT SQUAT

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DROP INTO SPLIT + SHOULDER PRESS from SPLIT *both side
3[3+3]@BB pal 2min

--

CLEAN PULL *full foot
3x3@RPE8 *2 quality reps reverse pal 2min

--

CLEAN + SPLIT JERK
4[3+1]@RPE8 *2 quality reps reverse pal 2min

--

FRONT SQUAT
4x4@~60% bw-% (bw 80% = 1RM FS) pal 2min

--

BOX JUMPS
3x6 pal 2min

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RDL *cl grip
5x5@RPE8 *2 quality reps reverse pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

5 KNEELING SQUAT, BB+weight

8-12 ROLL ABS, BB

2@81-97% bs-% SUMO DL, BB

A,
In 15 mins
Clean & Jerk 1 RM

B,
Then

Back to 75% of part “A” and complete Amrap 3 mins

C,
For time
21 Deadlift @90/60kg
63 Double under
15 Deadlift @100kg/70kg
45 Double under
9 Deadlift 110kg/80kg
27 Double under
Timecap : 10 mins

Compare to 2022.05.31

3 Sets Of 3 @ 80 - 85%

MEDIUM LIGHT WEEK 1/9

WARM UP n.15min
1-2 rounds

5+5 BIRD DOG BEAR POSITION

5-8 GOBLET SQUAT with PRESS *plate

10x REVERSE CRUNCH & 10x CRUNCH & 8x BICYCLE CRUNCH HOLD with STRAIGHT LEG RAISE *both side

5x OH RDL & 5x HIP AIRPLANE & 5x 1-LEG OH RDL *both side

--

2x5+5 1-ARM FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

1-2x 3 RDL + 3 FS + 3 CL PULL to PWR pos. pause at the knee + 3 REVERSE CL PULL close eyes + 3 PANDA PULL

3 HIP CL BAL slowly & on the toes & 3s pause sq pos.

3 HIP CL BAL on the toes & 3s pause sq pos.

3 slow HIP CL 3s pause sq pos. + 3 HIP CL *3s pause sq pos.

PWR CLEAN 4-pos. hip & abv kn & blw kn & floor + CLEAN 4-pos. hip & abv kn & blw kn & floor

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SEATED SHOULDER PRESS
3x2@32-36 bs-% pal 2-3min

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CLEAN CONTACT DRILL hip high
*(2 hit + 2 hit & high pull & leg extension + 2 hit & high pull & leg extension & turnover bar the top front rack)
4x2@up to 30-40% jerk-% pal 2min

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CLEAN PANDA PULL + POWER CLEAN + pause POWER JERK
4[1+1+1]@65-70% jerk-% pal 2min *pause vastaanotossa

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FRONT SQUAT *warm up 2-3 sets: with banded, knee level
3x3@70% pal 2min

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WL BEGINNERS week 4/4

SNATCH DROP
3x4@BB pal 2min

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SNATCH PULL to POWER POSITION
4x5@up to 70% bw-% pal 2min (bw 50% = 1 RM SN)

--

SNATCH PULL *full foot
3x3@RPE8 *2 quality reps reverse pal 2min

--

SNATCH PULL to POWER POSITION + SNATCH below knee
4-6[1+3]@RPE8 *2 quality reps reverse pal 2min

--

BOX JUMPS
3x6 pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

8 1-LEG SEATED CALF RAISE, DB

5@RPE8 PENDLAY ROW, BB *sn grip

2@79-95% bs-% SUMO DL, BB

Teams of 2

0:00 - 8:00
AMRAP of "The Chief"
3 power clean 60/40
6 push up
9 air squat
* complete 1 round as a sprint, then switch

08:00 - 10:00
Rest

10:00 - 16:00
AMRAP of "Bear complex" 60/40
-power clean
-front squat
-push press
-back squat
-btn push press
*complete whole complex, then switch
*1 complex = 1 rep

16:00 - 18:00
Rest

18:00 - - >
40 c2b
40 wb
40 kbs 32/24
40 box jump
40 t2b
40 burpee

*cap 30 min

EMOM 10
1. 30sec kipping hspu/ handstand hold
2. 10-20sec L-sit hold

EMOM 10
1. 30-40sec kipping t2b/ leg raises/ leg lifts from box
2. 20sec candelstick to L-sit

Tabata ABS: alternaring movements
- russian twist with WB
- leg lifts over WB

6 sets of 1 Pause Back Squat + 2 Back Squats
- @82% of 1RM Back Squat
- Rest 3min btw sets.
- Pause 3 secs in bottom of the squat