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

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