5x3
@81%
Rest 2-3min.

Tekniikkaa + työsarjat

Accessory Work
4 sets
10 back rack lunge walking steps, climb to heavy weight. Women start with 35kg and men with 50kg and add weight each set.
3 vertical jumps right after back lunges
rest 2-3 min bwn sets.

Cool down
3-5 min light cardio
1+1 min calf/achilles strech
1-2 min v-sit streching

Weightlifting

Every 2 min for 12 minutes (6 sets)
3 -position squat snatch @50-70%, sharp lifts. (high hang, mid thigh, below knee)

rest 3-5 min

Every 2 min for 12 minutes (6 sets)
2 -position hang squat clean (above and below knee) & 1 split jerk @50-70% of 1rm, sharp lifts

Speed
Weighted box jumps to 5x3 reps! 50cm, both men and women. Take 2 dumbbells or plate on carry.
rest 2-3 min bwn sets. We want some speed! I used 15kg dumbbells all the way on five sets and was able to hold "sharpness"
I recommend 10-15 for the men and 5-10 kg for the women. If dont need weights, just as sharp jumps as possible!

Weightlifting Warm Up
2 rounds
3 snatch pull + 3 muscle snatch + 3 hang power snatch + 3 snatch balance
rest 1 min

3 clean pull + 3 muscle clean + 3 hang squat clean + 3 split jerk
rest 1 min

Rästi

EMOM 20
1: 5-8 RMU
2: 10-20m HS walk
3:15-20 GHD
4: rest
- keep moving the whole minute
- RPE 9

In American culture Sunday is a day of rest.
Enjoy the day! Do something that you enjoy or adds value to your life.
The performance triad includes rest.
Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

Use today to cheer and comment on your peers' logged results for the week!

You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

3 min DU practice
then 3 rounds of
8 Scap Handstand Push-Ups
8 scap pull up
10 hollow rock
5 KB squat 5-3-X-1

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EMOM 18

1) 30 DU's
2) 4 wall - walk
3) 15 RKB 32/24kg

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• do this before the "tehosekoitin"- event
• have your set up so that you can keep moving at all times
• minimise rest b/w by using the whole minute

Accessory Work
Perform 10 legless rope climbs or 15 normal climbs for quality. but make yourself some calculated rest times. Lets say try to go for
new rep every 30 sec or every 45 sec.

Accessory Work
3-4 rounds
12-16 V-ups
12-16 deadbugs
12-16 alt leg v-ups
:30-45 Side Plank R/L
rest 1-1.5min

Cool down
2-3 min light cardio
2+2 min upper trap smash with tennis/lacrosse ball
10 lunge elbow to floor strech + torso rotation
1+1 min pigeon pose strech