Viikko 15 (1/4)
Maanantai
Warm Up
Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
then 2 rounds
1-1,5 min rowing
3 Muscle clean + 3 tall clean + 3 thrusters + 2 push jerk + 2 split jerk (pause on split catch 2 s)
rest 30-45 sec bwn rounds

Weightlifting
3x Power clean + Push Press + Squat clean + split jerk @40-50%
3x hang clean + squat clean + 2 split jerks @60-70% of 1rm
3x hang clean + squat clean + split jerk (pause on catch 2s) @70-80% of 1rm
then 3 sets
squat clean + split jerk 3x1 @85% , rest 20-30 sec bwn singles and 2-3 min bwn sets. total 9 singles @85% of 1rm.
rest 1.5-2 min bwn lifts on first parts .

Strenght
PAUSE Back Squat 3x5 reps @70-75% of 1rm. (should have like 3+ reps in tank) (use same weights than earlier but pause 1 sec on each rep!)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Squats.
rest 3 min bwn

Accessory Work
3 sets
8+8 weighted box step ups 2x db's (50/60cm) Same leg first those 8 reps
rest 1 min
3-5 strict tbb / knees to elbows straight to 6-10 kip ttb / k2e
rest 2-3 min

Cool down
2-3 min light air bike
1+1 min couch strech
1+1 min piriformis strech
1 min cobra to downdog pose