Viikko 11 (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 clean pull + 3 hang power clean + 3 press + 3 tempo front squat + 3 jerk balance
rest 30-45 sec bwn rounds

Weightlifting
3x Power clean + Push Press + Squat clean + split jerk @40-50%
3x power clean + split jerk + squat clean + split jerk @60-70%
3x2 squat clean + 1 split jerk @@70-80%
3x3 clean pull @90-105% of 1rm.
rest 1.5-2.5min bwn lifts

Strenght
Back Squat 3x5 reps @70-75% of 1rm. (should have like 3+ reps in tank)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Squats.
rest 2-3 min

Accessory Work
3 sets
8+8 bulgarian split squat
rest 30-45 sec
3-5 strict tbb / knees to elbows
rest 30-45sec
6-10 kipping toes to bars
rest 2-3 min

Cool down
2-3 min light row
1+1 min pigeon pose strech
1+1 min couch strech
1+1 min banded bully strech