4x10 Heavy Dumbbell Snatch *two sets with both hands

Warm Up
3 rounds
15/12 cal row
20 cossack squats
10 sots press light barbell
10/10 upright row

Strenght
Overhead squats 2x5 reps @58-63% and 2x4 reps @70 % + 1x5 reps @58%
rest 1.5-2 min bwn sets
Power Snatch 5x3 reps @68-73% of 1rm
rest 1.5-2 min bwn sets
Snatch Pull 3x5 reps @90-100% of 1rm
rest 1.5-2 min bwn sets

Metcon
3-4 rounds for time (masters 45+ = 3 rounds)
40/30 cal ski erg
15-20 db snatch @12.5-15/17.5-22.5kg
8+8 single arm db oh lunge walk

Accessory Work
3x8-12 banded strict c2b pull ups
3x8-12 diamond push ups
5:00 bear hug sandbag hold (2+1.5+1.5min) @35/45kg

Optional Extra
20-30 min light pace cardio @55-65% of max HR easy pace cardio
rest as needed

Treeni 2
Warm Up
3 rounds
15 cal ski
10/10 half kneeling db press
15 back extensions
4 inch worm

Strenght
Push Press
1x10 reps @58%
1x8 reps @63%
2x8 reps @68%
rest 1.5-2 min bwn sets. Fast and sharp lifting.

Close Grip Bench Press
1x10 reps @50%
1x8 reps @58%
1-2x8 reps @65%
rest 2-2.5 min bwn sets

Metcon
10 min emom
7-10 burpee box jump overs @50/60cm
step up burpee, jump, step down and u-turn.

Accessory
3-4x8 strict ring dip w/pause
3x12 barbell bicep curls
3x10-15 v-ups+ 20 heel over db (side to side)
rest as needed

Find 1RM Push Press

Deadlift 7x1
* -nouseva paino
-lepo 3-4min sarjojen välissä*

Viikko 3
Treeni 1
Warm Up
3 rounds
1:00 rowing
4-6 strict chin ups
30 weight supported flutter kicks (5/10kg)
20 lunges

Strenght
Back Squat 10,8 and 3x6 reps @57-62-67-71-76% of 1rm
Front Squat 3- 4x5reps @1x60, 1x70% and 1-2 sets @75%
rest 2-3 min bwn sets
Keskity laatuun kyykyissä ja pitämään liike hallittuna.

Metcon Rowing Program practise 4
1000m @1.46/500m (5km goal pace)
rest 2 min
3-5x500m row @1.37-1.40 (2km goal pace) mene nämä nousujohteisesti.
rest 1 min bwn
Masters urheilijat 3-4 kertaa tuo 500m.

Accessory
3x10/10 back rack reverse lunge
3x12/12 single arm kb row
3x1:00 front plank + 10/10 landmine twists
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

5 x 2 Min Amrap (1min rest btw)
21/15 Cal Erg
15 Push Ups
*Max rep strict pull ups rest of the time
*Goal at least 30 sec strict pull ups per round
*Scale to banded pull ups or ring rows

Power Clean + 2 Split Jerk 6 x ( 1 + 2 ) Max Speed

High Hang Squat Clean + Push Jerk, Climb In heavy ( 7 Sets )

Front Squat 3 x 2 @ 80%

10x5 Strict Pull-ups
- Rest 1:30 btw sets
- Must be unbroken sets!!! Use bands if needed.

5 Min HSPU EMOM
1 set of strict handstand push ups
*Choose reps scheme by your ability . No absolute max sets

5 MIn Toes To Bar EMOM
1 set of toes to bars Or knees to elbows or toes to bar practice
*Choose reps scheme by your ability . No absolute max sets