5 sets of Shoulder presses
1: 8 @60%
2: 8 @70%
3: 6 @75%
4: 6 @80%
5: 4 @85-90%
AMRAP in 60 seconds of L Seated Strict Barbell Press @ Empty Barbell
- Rest 2-3min btw sets

A1 Explosive pull ups 3x4+4 (30s break)
A1b Swing Through To L Sit Hold 3-5

2 min break between sets

LIGHT/MAXIMAL WEEK 2/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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5-8+5 QUADRUPED SQUATING TO COUNTERBALANCE SQUAT + same w/ KB, DB
6+6 PRESS FROM SPLIT *jerk grip
10 HIGH PLANK + HIGH SIDE PLANK w/ THORACIC ROTATION
15 BACK EXTENSION w/ STRAIGHT ARM I-Y-T RAISE *kädet ulkokierrossa peukku kohti kattoa, (I-asento) suoraan pään vieressä 5x nosto jne.

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2x5 1-ARM FRONT RACK ELBOW ROTATION

2x 3-POSITION SNATCH *floor + below knee + hip
2x 3 SN PUSH PRESS + 3 OHS + 3 PRESSING SN BALANCE
2x 3 HEAVING SN BALANCE + 3 SN BALANCE + 3 SN DROP

2x 3-POSITION CLEAN *floor + below knee + hip
2x 3 PUSH PRESS + 3+3 SPLIT JERK + 3 POWER JERK + 3 SQUAT JERK
3+3 STEPPING SPLIT JERK

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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FRONT SQUAT JERK *power jerk/squat jerk
5[1+1]@30-40% jerk-% pal 2min

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SNATCH + SNATCH BALANCE + OHS TAI

SNATCH + PUSH PRESS + OHS
5[1+3+3]@50-60% sn-% pal 2min

*HOX!! Saksiin tempaajat tekee balancen ja ohs saksiin ja muutoin jos liikkuvuus rajoittaa vauhdissa kyykkyyn allemenon tehdään SNATCH BALANCEn tilalle SNATCH PUSH PRESS + OHS siihen syvyyteen mikä tulee kivuitta!

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SNATCH from POWER POSITION + SNATCH BELOW KNEE
2[1+1]@62-65% pal 2min

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POWER CLEAN + CLEAN BELOW KNEE + FRONT SQUAT + SPLIT JERK
4[1+1+1+2]@57-60% jerk-% pal 2min

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BLOCK/RACK PINS DEADLIFT below knee
3x3@74-83% bs-% pal 3min

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

8-12 STRAINGT LEG OH SIT UP, weight
8-12 BANDED SEATED 1-LEG HAMSTRING CURL
20m BOTTOM UP KB CARRY *90/90, both side

Kyykky 4x4x80%

Penkki 3x1 (80-85-90%)

Kulmasoutu 5x8 (50-60% penkkimaksimista)
-penkkiote

Ojentajat kumpparilla 3x20

For Time
100 Empty Barbell Presses
*Every break perform 7 Diamond Push Ups
*7 Min timecap

1@rise to the day's maximum

Rest day - what did you do?

For time:

Cash in 35 wall balls 9/6kg
Then 5rds:
-12 t2b
-30m skillmill sledge push (damper 10/9)

TC 10

Warm up

Mobility and 3 rounds
1 min row
10/10 single leg glute bridge
10 goblet squats
:10-20s l-sit hold

Strenght
Back squat 5-3-2-2-1reps@57-67-76-86-90%
rest 2-2.5 min
Front Squat 5-4-4-4 reps @60-70-75-80%
rest 2 min

Metcon
3xtabata of rowing / 4min rest bwn sets

Accessory Work
3-4x10 db bench press
3-4x20 alt hand bicep curls
3-4x10-15 ghd sit ups + 15/15 side plank hip touches + 10-15s flutter kicks
rest as needed

Optional Extra
Emom 10
10/8 calories of ski erg

PERFORMANCE
EMOM x 9 MINUTES
MIN 1 - 8-10 Tempo Push-Ups (21X1)
MIN 2 - :30/:30 Single Arm Overhead KB Hold @ tough
MIN 3 - EZ Cardio Choice

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FITNESS
EMOM x 9 MINUTES
MIN 1 - 4-8 Incline Tempo Push-Ups (21X1)
MIN 2 - :30/:30 Single Arm Overhead KB Hold @ moderate
MIN 3 - EZ Cardio Choice

• RPE 5