Strength

Squat
Strength 6*3
Hypertrophy 6*6 (45sec rest)

Accessory

3 sets of 8-12 reps
DB step ups each leg
Weighted Glute bridge(feet elevated)

workout

10 single arm swings each arm
10 goblet lunges
200m run/row/ski

20 single arm swings each arm
20 goblet lunges
200m run/row/ski

30 single arm swings each arm
30 goblet lunges
200m run/row/ski

*Decrease weight as reps increase

Taito
Mini Marguerita

20 kierrosta
1 yleisliike
1 etunojapunnerrus
1 X-hyppy
1 istumaannousu
1 käsilläseisonta

Tee harjoitus rauhallisesti käsilläseisontaan keskittyen (n. 12 min)

Shoulder press 5x70%, 3x80%, 1+ x 90%

AMRAP 10

5 Wallball 30/20p
3 TTB
1 Clean & Jerk 100/70kg ( Teen 85/60kg)

Clean & Jerk

3 x (1+1) x 70%
3 x (1+1) x 75%
3 x (1+1) x 80%
2 x (1+1) x 85%

SO 2:00

No press Out!

6 rounds
2min work
12/10 cal row
50 double under
AMRAP box jump 60/50
2min rest

• 7:45-8:30 aamutunnilla treeni 5 rounds

4x2 Back Squat @85%
- Rest 2-3min

Stoppi-kyykky 5x3x55%
-2-3s stoppi

Kyykky 1x92,5%, 2x2x85%

Suorinjaloin maastaveto 4x12
-käsipainoilla

Sivutaivutukset 3x20 / puoli

Rest day - what did you do?

Warm Up 10min

Run 800m
Remaining time...
5 Hang Muscle Snatch
5 Goodmorning
3 Snatch Drop
3 Power Snatch
3 OHS
20 DeadBug