tuliko parannusta viime viikkoon nähden?

21-15-9

OHS 60/40KG
Pull Ups

Power clean, five sets of heavy two.

4 x 8 push press
- leave 2 reps in the tank
- rest 3 min btw sets

3 kertaa:

5 - 5 - 5 Back squat

90-100% C&J max. Rest 3 min.

15min alkavalla minuutilla

1. 8-10 raaka rinnalleveto + työntö 43/35/30/25kg
2. 8-12 rengassoutu
3. 15-20 istumaannousu

In 15 min
Ring Dips
Prog 8/8 - find 3 RM
reps or weight

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Find max unbroken sets with 3 attempts OR or built weight progressively over 15 min and find your 3 RM weight
Testing upper body pushing strength and control
RPE 8–10
Heavy effort, but maintain clean movement
Coach tip:
Keep shoulders active and rings close
Focus on your strongest technically sound set

5 x alkavalla 2 minuutilla

3 maastaveto @80% viime viikon painosta

5 x 3 front squat

• leave one rep in the tank
• rest 3 min between sets

EMOM 24

Alternating
Odd: 8/6 cal row + 8 American swings
Even: 20 DU + 4 Burpee box jump overs

You should have around 10 seconds rest every round. Scale as needed.

L1: 24/16kg
L2: 32/24kg