Bench Press 1RM

1-1-1-1-1

Sendoff 3:00

Omatoimi:

Haetaan penkkipunnerruksen yhden toiston maksimi kuorma. Tästä tullaan jatkossa laskemaan painot penkkitreeneihin.

Mikäli teet yksin niin käytä varmistusrautoja tai jätä lukot pois tangosta.

Deadlift

1 x 20 reps with your stronger mixed grip
1 x 10 reps with your weaker mixed grip
1 x 10 reps with your weaker mixed grip

Use 50% of your 1rm deadlift in all the sets. Warm up with sets of fives up to about a 60-70% before you start continuing work sets with 50%. This should feel easyish.

3 Rounds for quality:

16 Alt. DB bent over row
8-10 Ring push up (3-0-X-1)

YGIG per round/ 3 round each

Split jerk wawe E90S
3-2-1
3-2-1
3-2-1

otm 10:
squat snatch + snatch balance

4 x AMRAP3.5

12/10 Cal Row
15 Wall ball 9/6kg
10 Rower over burpee
15 KBS 24/16kg

Rest 3.30 min between sets

In pairs
Second person starts 30 sec later and attempts to catch the first person.

3 x 1 @ 90%

3 x 1 @ 90%

CONDITIONING

EMOM x12

1) 5 Power Clean, TnG reps
2) 5 Front Squat, bar from the ground

RPE 3 to 4, very heavy breathing

Try to add 5-10% loading or do one more rep.

6 x (2 x Hang Power Clean + 3 Shoulder Press) @ 85 - 87 % (SP)

SO 2:00