Viikko 12 (2/4)
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%
Clean Jerks
1@80% , rest 20s 1@80%, rest 30s, 1@80%
1@83%, rest 30s, 1@83%, rest 45s, 1@83%
1@85%, rest 45s, 1@85%,
rest 2-3 min bwn "sets"

Strenght
Back Squat 4x3 reps @77%+ of 1rm. (should have like 2-3 reps in tank)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Squats and Pressing.
rest 3 min bwn sets

Accessory Work
3 sets
8+8 bulgarian split squat
rest 30-45 sec
4-6 strict tbb
rest 30-45sec
7-12 kipping toes to bars
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