Push press 5 x 2 reps
- build to a heavy double and keep the same weight for 4 more sets
Negative pull up 5x 3 reps
- 8-10 sec lowering
- use extra weight if needed

Kyykky 5x5x60%
Penkki 4x3x70%
Etukyykky 3s stopilla 3x5 (noin 40% kyykyn maksimista)
Sivutaivutukset 3x15

• Use a 5cm plate
• @60-65% of 1RM
• Use resistance bands (small resistance on start and ~15-20% of 1RM on top)
• Deadstop, NO TNG!!!
• Every lift 100% effort
• Rest 2-4min

Make sure to memorize the band set up and use always the same settings during the next 6 weeks.

bent hollow hold
hollow body wall walk
kickup to hand stand
push press
kipping dip
EMOM - ring support + box jump

Maastaveto 8x60%, 5x70%, 3x80%, 10x50%
Reverse Hyper 50-100 toistoa (”omalla painolla”)
Läpiveto 5x12-20

STRENGTH 

4 rounds, rest as needed between

1) 6 Press in Split video
2) 8 Prone KB Row, tempo 30X1
3) 5 High Box Jump

RPE 4 to 4+

3 rounds:
10 KB Deadlift
5+5 Single Arm KBS (eye level)
5+5 KB Row
5 Goblet Squat
5 Russian Push-Up video

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Perfect Stretch video

Penkki 2x6x70%
Facepulls 4x15-25
Penkki 2x8x60%
Kulmasoutu 4x8
Penkki 2x10x50
Kohautukset 4x12-20 (tangolla tai käsipainoilla)

• (1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1)-(1+1+1) of:
BB Power Snatch + Hang Squat Snatch + Overhead Squat
85-90% of Day 1
Le percentuali sono riferite alla singola pesante di Squat Snatch trovata nel day 1.

• 1 Set of:
BB Power Clean touch n’go 10 reps unbroken @ max load
1:00 rest
BB Power Clean touch n’go 10 reps unbroken @ 85-90% max load
1:00 rest
BB Power Clean touch n’go 10 reps unbroken @ 85-90% max load
Costruisci progressivamente il Massimo carico con cui riesci a fare 10 reps unbroken poi con l’
85- 90% di quel carico fai altri 2 sets.