3 rds
A1.) Single arm DB row 12 reps /side
A2.) Lat pull down with band 24 reps
rest 1 min

3 rds
B1.) Tempo sumo DL 12 reps
B2.) Banded hamstring curl 24 reps
rest 1 min

C.) Accessory 3 rds 14 reps each:
DB bicep curls
banded triceps with stick
weighted plank hold 30 sec
rest 1 min

Power Clean + Push Jerk

5x2 @75-85%

Ohje: tee raakarinnalleveto + raakatyöntö. Voit tiputtaa tangon toistojen välissä maahan, ei tarvitse olla Touch and Go. Lepää tarvittava määrä sarjojen välissä.

EMOM 25

minuutit 1-5 : 5 x rive 40%
minuutit 6-10 : 4 x rive 50%
minuutit 11-15 : 3 x rive 65%
minuutit 16 - 20 : 2 x Rive 75%
minuutit 21-25 : Raskaita ykkösiä

Etukyykky 5x8

Pendlay Row 5x8

Sit Ups 5x15-25

Quad Blast 1-3 kierrosta

Deadlift 5x5 tng
Kipping hspu 4x8

"""D.T.""
5x
12 DL
9 Hang P.Clean
6 Push Jerk
@70/50kg
TC: 15'"

Optional accessory

CONDITIONING

10-20min easy aerobic exercise of your choice

RPE 2-3

Conditioning & skills (Deload week)

E5MOM (total time 35 min)

1. 5 min row / bike / ski
2. 5 min handstand / HSW practice
3. 5 min row / bike / ski
4. 5 min kipping practice (t2b / pull- ups etc.)
5. 5 min row / bike / ski
6. 5 min hollow & arch position practice (hollow hold, hollow rock, arch hold, arch rock etc.)
7. 5 min row/ bike / ski

Don´t push it too hard. The idea is just to move well and enjoy the movements. Good time to practise your gymnastics skills.

• 6 Interval of:
Row 0:45 @ max effort
3:00 rest each interval

2-2-2-2-2 of:
BB Squat Snatch
Scaldati progressivamente e poi in 3 sets sali sino a una doppia pesante ma ben gestibile con cui
senti di avere altre 2 reps di margine. Poi con quel carico fai altri 2 sets.