DELOAD WEEK

Outdoor team workout

4 rounds for time
A) 500m run
B) B) AMRAP: 4 single arm DB devil's press 22,5/15 +
8 box step-up
C) Rest

Each athlete does 4x A-B-C

In 20min build to days heavy:
2RM Push Press
- Rest as needed btw sets

Mikko +

8 Rounds
1min Row
1min Bike
1min SkiErg
1min Wall Balls

60 s rest

Go hard but sustainable pace. Take Cal on each machine and reps of Wall Balls as a Goal.

Maastaveto 3x7x75%

Suorinjaloin maastaveto 5x10
-noin 40%
-jokainen toisto lattiasta/stopilla

Yhden käden kulmasoutu 3x15 / käsi

Lankkusoutu kumpparilla 3x20 / käsi

EMOM x 12:00

Min 1: 5 Devil's Press @2x22,5/15kg
Min 2: 10 Toes to Bar
Min 3: 50 Double Unders
- Goal: Scale for a minimum of 20s rest each round.
- Rx+: Heavier + 2-3 Bar Muscle-ups + 10 Toes to Bar on same minute.

Extra:
Seated DB Wrist Curls: 3 x max reps. Rest 60s

WARM-UP

12:00-15:00 minutes for quality & minimum rest of:
:45s Erg
10 Cossack squats
10 Alternating arm dumbbell snatches
5 Box jumps
5 Muscle snatches
5 Snatch grip behind the neck shoulder press
5 Overhead squats
10 Snatch grip overhead full body twists.

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SNATCH

Primer

Snatch pull + Snatch,
Build up to starting weight in 10:00 minutes.

Worksets

Snatch,
Heavy single.

Build up to a heavy, but fast single snatch in 12:00-15:00 minutes by doing doubles. Climbing weight until you can only hit one snatch.

No TNG, no letting go.

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CLEAN & JERK

Primer

Power clean + Front squat + 2-3 Split jerks with pause at the bottom of the dip and the catch. ,
Build up to starting weight in 10:00 minutes.

Worksets

Clean and jerk,
Heavy single.

Build up to a heavy, but fast single clean and jerk in 12:00-15:00 minutes by doing doubles. Climbing weight until you can only hit one clean and jerk.

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STRENGTH

Overhead squat,
3 @ 70%
3 @ 80%
3 @ 90%

Deadlift,
3 @ 70%
3 @ 80%
3 @ 90%

Laske molemmat prosentit 90% maksimista. Jos et tiedä maksimia, niin tee harjoitus tuntuman mukaisesti siten, että viimeisessä sarjassa jäisi 2-3 toistoa varaa tankkiin

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BONUS

Strict pull-ups / Banded pull-ups,
4 x Max reps

Seated barbell shoulder press,
3-4 x 12 (moderate)

Core:

3 Rounds,
1:00 min weighted plank hold
15m+15m 1-Arm suitcase carry
15 Sit-ups
Rest 1:00 min between rounds

5sets:

15/12cal echo
10 high box jump
20 wallball 30/20lb.

rest 3min between rounds

Target under 2,5-3min / Scale wb weight if needed

Jerk technique

4x 3 jerk behind the neck easy& fast

Jerk

7x2 70-85%

Huoltobodaus
3 kierrosta

15 face pull
8 kuubalainen punnerrus

Maastaveto 2x5x82,5%

Suorinjaloin maastaveto 5x8
-noin 45%
-jokainen toisto lattiasta/stopilla

Lankkusoutu kumpparilla 3x20 / käsi