EMOM 15
1) 12 Push up
2) 12 GHD Sit up
3) 8 Power clean @53/36kg

• Perform all movements unbroken
• rather do less weights and RX body weight than drop there reps

A Takakyykky tangolla (rest-pause tekniikka) 12 + 8 x 3 sarjaa
2. viikolla 14 + 10 toistoa x 3 sarjaa. Sarjat tehdään uupumukseen asti (vara 1/2 - 1) Toistojen välissä 10 sek lepo ja taas uupumukseen asti. HUOM! varmistajat kyykyssä!
B1 Maljakyykky x 6 x 2 sarjaa
B2 Maastaveto tangolla x 6 x 2 sarjaa
C Askelkyykky boxille, kahvakuulat eturäkissä x 8 x 2 sarjaa

5x5 (V2)

Viikko 2

Workout

Every 90 sec for 5 rounds (9mins)

6 KB swings (3 each arm)
6 KB snatch (3 each arm)
6 box jumps

(aim to go heavy)

                                   **Be aware for clare**

Hybrid Stance RDL: 3 x 8-10. Rest 2:00
- 3 heavy sets this week. Use last week as a guide.
- go heavier than last week if you can!

SuperSet x 3 rounds

Single Arm DB Floor Press 3 x 8-10 each. 3s down.
Rest 30s.
Single Arm DB Row 3 x 8-10 each. 3s down.
Rest 30s.

EMOM x 16:00
Min 1: 7 Single Arm KB Snatch each @24/16kg
Min 2: 30m Single Arm Front Rack Carry R
Min 3: 9 Single Arm KB Clean each
Min 4: 30m Single Arm Front Rack Carry L

Triset!

Crossbody Muscle Snatch 4 x 8 each.
Rest 60s
Single Arm Band Row 4 x 25-30 each
Rest 60s
Handstand Hold 4 x 20-30s. Rest 60s
Rest 60s

Perform this prior to DB Diane
3 min DU practice
then 3 x
5 z press e/s
20s. HS hold
20 band pull appart
7 1-arm KB RDL (have the weight outside of your body) e/s

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7 Rounds
45 second weighted plank
in to
Single leg DB deadlifts 5R+5L
+10 hip thrust
1 min rest between rounds

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use more weight than last week

15 min
5-10 leuanveto
15 kyykky
400m juoksu

Lepo 5 min

15 min
10-15 Etunojapunnerrus
15-20 Kyykky
400m juoksu