Deadlift

3 x 7 @ 74-76% (2-3 RIR), Rest 3:00 between sets

– Stay within the % range

puolimarathon matka helsingissä

Band Pulls + Banded Hip Activation
then 2-3 sets
15/12 calories of rowing
3 power snatch + 3 ohs , add weight
3 shuttle runs (1 run is 7.5+7.5m)
rest 1-2 min bwn set

Workout
5-4-3-2-1 reps of :
Squat snatch @65% of 1rm
10-8-6-4-2 reps of
shuttle runs
time target sub 8 minutes.

Weightlifting
2 sets for prep:
5 tall cleans, (joka toistolla aina alemmas ja niin että 4 ja 5 putoaa kyykkyyn)
3 split jerk or push jerk with pause on catch

Emom 4
1 clean&jerk@60%
rest 1 min
Emom 4
1 clean&jerk@65%
rest 1 min
Emom 4
1 clean&jerk@70%
rest 1 min
Emom 4
1 clean&jerk@75%

Accessory Work

Accessory Work
2-3 sets of:
30-50m Sandbag carrying (bear hug) @70/45kg
rest 15-30sec
6-12 sandbag bear hug squats @70/45kg
rest 15-30sec
2-3 rope climbs
rest 2-3 min

Emom 3X12min / 2’

1. 6 (strict) hspu
2. 6 hang power snatch 40/60kg
3. max reps DU’s
4. Rest

Rest 2min

1. 2 Rope
2. 12 m Hs walk / Shoulder tap/ penquine Wall walk
3. Max reps Goblet squat 8/12kg
4. Rest

Rest 2min

1. 3 MU
2. 13 pistol squat
3. Max reps Double DB Push Jerk 15/22.5 kg
4. Rest

-rpe 9
-2-3min rest

3@up to 60-65%, rest btw sets 2min

Bar Muscle up

E2MOM, 5 rounds
1-7 Bar MU
8-12 2KB thruster

A)
Week 7:
• Front Squat: 4x2 @ 88%
• Pause Front Squat: 3x2 @ 80%
( 3” pause at bottom)

B)
Eccentric work:
Negative HSPU 4x3 (scaling individually), or regular push up
6”-8” lowering
- box hspu/ abmat / floor/ deficit / weight vest
Negative pull up 4x3 (scaling individually)
6”-8” lowering
- use extra weight if possible
- scale down if you start loosing tempo or good form

Every 3 mins for 12 mins do:
6 Strict Pull-ups / 2 negative pull up
5 L/5 R Lateral Box Step up and Downs
3 Wall Walks to best effort

AMRAP 6

1 legless rope climb
50 DU

scaled 2 rope climb