Strenght and Conditioning
emom 5
5 thrusters @55-60% (if you did this back in february, goal is to be able to start 5 kg bigger weight than last time on first week!)
rest 1 min
emom 5
3 thrusters @65-70%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 Cluster @75-80%
rest 1 min
emom 5
3 thrusters @65-70%
rest 1 min
emom 5
5 thrusters @55-60%

totally 90 thrusters and time for this workout is 29 minutes.
Barbell taken from floor, first rep should be squat clean thruster.

Strenght&Conditioning For Quality, (control db's on bench presses, "no" freelanding)
7-5-3 reps of
Devils Presses @2x12.5-15/20-22.5kg's
21-15-9 reps of
DB Bench Press @2x12.5-15/20-22.5kg's
rest 5 min
10 Devils Press @2x12.5-15/20-22.5kg's
30 DB Bench Press @2x12.5-15/20-22.5kg's

Cool down
2-3 min light cardio
1+1 mn leg across body strech
1+1 min wall pec/bicep strech

Strenght
Hang Power Cleans 5 reps @48-50% + 5 reps @58-60% + 8-10 reps on last set @68-70% of 1 rm CLEAN
rest 3 min bwn sets
Bench Press 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80% (increase weight +2.5kg compared to last cycle)
rest 3 min bwn sets
Deadlifts 5 reps @48-50% + 5 reps @58-60% + 8-10 reps on last set @68-70% (deadlift is something where we use lighter weights than other movements)
We Dont want to make lowerback too sore for all the trainings!
rest 2-3 min bwn

Weighted Pull Ups

4-3-2-1-2-3-4, AHAP

Bench Press

2 x 8 x 65%
2 x 6 x 70%
2 x 4 x 75%

Accessory Work
emom 12
odd : 30-40% of max reps of kipping pull ups
even : 30-40% of max reps of kipping toes to bars

then

3 sets
10-12 bicep curls, controlled with barbell or double dumbbells
10-12 french tricep turns with barbell or double dumbbells, controlled.
rest 2 min bwn

Accessory Work
2-3 min light cardio
1+1 min hip flexor strech
1+1 min pigeon pose strech
1+1 min tricep strech

Speed
Sledge push sprint 4x20m, with empty sledge or light weight.
rest 2-3 min bwn sets. We want some speed!

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

Weightlifting

Every 1.5 min for 9 minutes (6 sets)
3 squat snatch @60-70%, sharp lifts

rest 3-5 min

Every 1.5 min for 9 minutes (6 sets)
2 clean&jerks @60-70% of 1rm, sharp lifts

Accessory Work
3 sets
15+15 banded side steps (kuminauha nilkkojen yläpuolella)
15 kb swings @light weight 16/24kg (sharp ones)
3 broad jumps, (goal 6-7m for women, 7-8m for the men)
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

AMRAP 7:
15 Deadlifts (60/40 kg)
12 Box Jump Overs (60/50cm)
9 HSPU

Rest 2 Minutes

AMRAP 7:
15 Deadlifts (50/35 kg)
12 Box Jump Overs (60/50cm)
9 HSPU

Practice Double Unders & Rope Climbs for 20 minutes.
- Ty to be more efficient!!!