Viikko 17 (3/4)
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
Clean Pull to hold + Hang clean + Clean + Jerk
1+1+1+2 reps x 3 reps @40-50%
Clean Pull + Clean + Jerk (pause on catch 2s)
1+1+1 x 3 sets @60-75%
Clean Jerk
2x1 @80% , rest 20s bwn
2x1 @83%, rest 30s bwn
2x1 @85%, rest 40s bwn
2x1 @88%, rest 60s bwn

Strenght
Pause Back Squat 5x2 reps @80-85% of 1rm. (should have like 1-2 reps in tank)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Squats.essing.
GO every 2-3 minutes for new set.

Accessory Work
3 sets
12-16 LATERAL weighted box step overs 2x dumbbells 50/60cm (ELI MENNÄÄN SIVUTTAIN, JOS VIIME VIIKOLLA MENIT JO, EI SE MITÄÄN :D)
rest 1 min
5-7 strict tbb / knees to elbows straight to 8-14 kip ttb / k2e
rest 2-3 min

Cool down
2-3 min light air bike
:30-45 Hip flexor strech R/L
:30-45 pigeon pose strech
1 min prayer pose