Bench Press

3-3-3-3-3-3

Go Every 2:30

10 minuuttia hölkkää / reipasta kävelyä

1 minuutti juoksu / 2 minuuttia kävelyä, toista 7 kertaa

Seated strict press

24-30 (see notes) @ 75-82%1RM strict press, rest 3:00 between sets (see notes)

– IF you did the session last week, add load as per instructions
– Otherwise, choose a starting weight within % range that you think you could do 8 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 24-30 reps with target weight in as few sets as possible.

-6 bench press 30-50kg/ 25-40kg
-20s ring dip hold
-max reps HR-push-ups
*3min rest

*same weight and technique(bench press/ Hr-push-ups

-10s ring row hold
-20 banded lat pulldown
-max reps strict pull-ups

*rest as needed between rds.

Arm circles ×10/10
T-shape arm sircles 10/10
Seal clap ×10
Elbow circles ×10/10
Wrist circles ×10/10
Pradford press ×10
Hip circles ×10/10
Knee circles ×10/10
Ankle circles ×10/10
Calf rises ×10
Cossack squat×10
Scorpion press ×10/10

A.) Snatch
1.)Building weight to a heavy single
2.) 2×1 @90%

B.) Clean @ Jerk
1.) 2+1 Building weight to a heavy set
2.) 2×1+1 @90%

C.1) Front squat
Building weight to a heavy single

D.1) Good morning
4×6

*2min rest
*heavy/ moderate heavy

Pull over 1/2

EMOM 12:
1. Pull up: top to half way x 5-10
2. Roll to pistol x 8-10 alt
3. Weight drag on plank x 20-30sec

*rack
2+2@up to RPE10 *could do 0-1 more reps, then DROP SETS 3-4x[2+2]@-10%
*target load of max ~85%, rest btw sets 3-4min