Penkki 3x10x50%, 5x60%
Ojentajat kumpparilla 5x12-20
Vipunostot eteen levypainolla 5x12-20
Kumpparisoutu 5x8-12 / puoli

Penkki 4x8x50% (voit tehdä stopeilla)
Ojentajat kumpparilla 5x12-20
Vipunostot eteen levypainolla 5x12-20
Kumpparisoutu 5x8-12 / puoli

Etukyykky

6x2x75%

Rive taskuilta + polvelta + lattiasta + työntö

2 x (1+1+1)x50%, 2 x (1+1+1)x60%, 1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 1+1+1x85%

VAPU 3RM

4 Gian sets

10-15 strict pull ups
10-15 Dipit

Back squat 10-8-6-4-2

A.) Squat Clean

Every 90 sec x 8 week 2
3 reps 75-77,5%
3 reps 75-77,5%
3 reps 75-77,5%
2 reps 80-82.5%
2 reps 80-82.5%
2 reps 82.5-85%
1 rep 85-90%
1 rep 90-95%

-no need to be tng, full reset between reps

-second week and heavier %

B.) 5 sets every 2 minutes

Push jerk + Split jerk (3 sec pause on catch)

-from the rack
-dont go over 85-90% of split jerk

C.) 2 min on, 1 min off x 5
Row 15/12 cal
Devils press 5 reps
max reps legless rope climb

-goal is to get minimum 2-3 rope climbs
-ladies can do 1 legless and rest of the reps normal climbs.

D.) KB crossbody carry
3x 40m (20m/side)

-men 32-28kg, ladies 20-24kgs

-one KB in front rack and other one is hanging on side. Slow walk and dont arch your midline.

With a partner, not for time:
300 Meter Front Rack Carry @24/16kg
100 Reverse Goblet Lunges @32/24
300 Meter Overhead + Front Rack Carry @24/16kg
*One person works - split evenly

Timecap: 20 mins

3 KRS

5 Table
5 Bridge
5+5 Pigeon
10 GTOH
10 Sit ups

Raakarive taskuilta + Rive taskuilta + Työntö

3 x (1+1+1) x50-60%

Raakarive puolesta reidestä + rive puolesta reidestä + työntö

3 x (1+1+1) x60 - 70 %

RIve polven alta riipusta + työntö 3 x (1+1) x 70 - 80 %

Rive + työntö 3 x (1+1)x 80- 85 %

Etuhokikyykky 5 x 2

Power snatch daily max

Front Squats, Upper body pull and Lactic tolerance
using LM map

Deadlift
5-5-5-5-5
Between sets 10 weighted Box steps

Amrap5
1 goblet squat
1 burpee
2 goblet squat
2 burpee
3..... etc
Rest 2min

Amrap5
1 sit-up
1 wb
2 sit-up
2 wb
3.... etc