Upperbody Strenght

5 Supersets:
8 Banded Pull Up
8 Barbell Press

Week 7
Session 2/2

A)
Deadlift
3x2 @95% of 1RM
- full reset
Accessory :
4x2 @85-90%
Rack pull
3x12reps
Glute Bridge
3x12
Hanging leg raise

B)
3 sets
12 DB Floor press
max rep pull ups
rest 2 mins

*pp flat footed/full foot
1-2x1x[1+2]@barbell, 1+2@up to the maximum of the day, pp-%, rest btw sets 2min

-diffrent drills

-diffrent drills

Deadlift ( Deadstop )

6-6-4-4-2-2

Go Every 3:00

Warm-up
1 set:
3:00 run, row, bike, or ski

2 sets:
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats

1 set:
10 snatch deadlifts
10 snatch deadlifts to mid-thigh
10 snatch deadlift and shrugs
10 muscle snatches
10 overhead squats
10 hang squat snatches
10 squat snatches

3 sets:
3 snatches
– Build to workout load.

Notes
Use the first three sets to move through full range of motion and elevate your heart rate.
Focus on technique with an empty barbell in the fourth set, using the movement that you will perform in workout one. After finishing the empty barbell work, take a few minutes to build up to your starting workout weight.

Strength I
Snatch
Wave 1:
70% x 3
75% x 2
80% x 1

Wave 2:
75% x 3
80% x 2
80% x 1

Wave 3:
80% x 3
85% x 2
90% x 1

Notes
Welcome to week one of the second 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the snatch (power or squat) Week five will be a deload week and then in week six, we will test our 1-rep snatch.
For the percentages, use a recent max or heavy single.
Rest as needed between percentages and waves.

Workout
For time:
100 AbMat sit-ups
50 overhead squats (47.5/70kg)

5 sets:
:30 weighted march in-place (45/68kg)
100-meter sled push (empty sled)
– Rest 2:00 between sets.

2 sets:
:30 cobra stretch
:30 banded shoulder stretch/side

AMRAP10
30+30s single leg wall sit
20 situp
30+30s single leg hamstring bridge hold
20 back extensions

AMRAP10
15+15m single arm farmers carry
45+45s sideplank hold
15m walking lunges

Ergo-pk pienellä twistillä
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LÄMMITTELY
12-15min AMRAP

1min vaihtuva ergo
5+5 Samsonin venytys kierrolla
10 kahvakuula-mave kahdella kuulalla
15 plate hop (hyppely levypainon päälle)
20 kuollut ötökkä
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HARJOITUS (Peruskestävyys, 60-70%/HR max /Vauhtikestävyys, 70-85%/HR max)

8x3min, 30s lepo

A) soutu
B) hiihto
C) pyörä
D) farmarikävely + viivajuoksu/hölkkä

Harjoituksessa vuorotellaan osiota A, B, C ja D. Osiossa D vuorottelevat viivajuoksu/hölkkä ja farmarikävely kahden kahvakuulan kanssa (salin pitkä sivu edestakaisin yhden kerran/liike). Tämän voi toteuttaa viestinä kahden hengen tiimeissä, tai yksilösuorituksena. Harjoituksen on tarkoitus olla peruskestävyysharjoitus, mutta jos menohaluja on, niin antaa mennä! Valitse kuormaksi raskaahkot kahvakuulat.