Alternate B1/B2

B1. Seated strict press, rest 1:00 before B2
Build to H4 (81-86%)
+
2 x 4 @ 90%H4
1 x 4+ @ 90%H4

B2. Strict pull-up, rest 2:00 before A1
Build to H4 (81-86%)
+
2 x 4 @ 90%H4
1 x 4+ @ 90%H4

– Build to heavy 4 (H4) @ or around 81-86%1RM strict press/strict pull up
– Once you’ve hit the H4 set, you have 2 back-off sets of 4, and 1 of 4+ @ 90% of your H4.
– 4+ = 4 or more reps

Shoulder Press 1 RM

3-3-2-2-1-1-1-1-1-1, Start ~70% & Building.

Go Every 2:30

A) Handstand push-up practise

B) On the minute for 12min
1. 8-12 handstand push-up
2. 2-3 tuck front lever lower
3. Rest

C) "DT"
5 rounds for time
12 deadlift 70/47,5
9 hang power clean
6 shoulder to overhead

Warm Up
3 rounds
1 min cardio
5+5 rdl
5+5 upright row
5+5 single arm half kneeling press
:20 wall walk hold
then some mobility for weightlifting 5 mins
then some barbell warm up for snatch and clean&jerk

Weightlifting (30min)
Power Snatch 4x4reps
then
Power clean&jerks 4x4reps
building in weight on both movements and rest 1-2 min bwn sets

Metcon
Tabata of cardio machine

Womens bar 25kg
Mens bar 40kg
30 min EMOM:
1-6 min (alternate A and B every minute)
A) 20 Deadlift (TNG = Touch and go)
B) 7 Push press
7-12 min
- 6 Thruster
13-18 min
A) 8 Power clean TNG
B) 6 Burpee
19-24 min
- 6 Front squat
25-30 min
A) 6 GTOH
B) 7 GTOH
C) 8 GTOH
D) 9 GTOH
E) 10 GTOH
F) 11 GTOH

45 minutes with partner of :

1000m Row
30 Renegade Row
40 Romanian Deadlift w/DB´S
80 Cal Bike / Other Plank
40 Front Squat w/ DB´S
30 Burpees

Rowing intervals 2/4.

1000m PK2-VK1
1000m VK1-VK2
1000m VK2
1000m VK2

rest 3min

Seuraavien viikkojen aikana tavoitteena on kehittää 500m / ja 1000m soudun vauhtia, soudut saavat olla haastavia, mutta jätä kiristys varaa. Pyri kiihdyttämään viime viikkoon verrattuna 500m keskivauhtia noin 1-3s per intervalli.

Penkki 2x2x90%

Kyykky 3x80%

Vipunostot sivuille 3x20

Vipunostot maaten 3x20

Third week of Clean&Jerk cycle.

1. Clean pull + low hang no feet clean + push jerk + split jerk
   4 x 2+2+2+2 x 30-40%
   rest 90s

2. Clean + low hang clean + pause split jerk + split jerk
   5 x 1+1+1+1 x 80%
   rest 2-3min

3. Clean pull w/ heels on floor
   3-5 x 3 x 90-100%
   rest 2min

1. EMOM6 6 High hang power clean+ front squat+ shoulder press
2. EMOM6 6 Hang power clean+ front squat+ push press
3. EMOM 6 Power clean+ front squat+ push press
4. EMOM 6 Hang squat clean+ front squat+ push jerk
5. E90sO90s Squat clean+ split jerk