Kyykky 3x1x85%

Penkki 3x3x75%

SitUps lisäp 5x10

Banded Facepull-aparts: 2:00 x max reps.
- Goal: 100+, so light and fast.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

1 set
50-75 double unders
25 front squats @30/40kg
rest 3 min
1 set
50-75 double unders
25 ohs @30/40kg
rest 3 min
1 sets
50-75 double unders
25 thrusters @30/40kg

1 time through each chipper, goal is unbroken or in 2 sets.
Masters/scaled version can scale the weight down to 25/35kg.
time target on each set is sub 2 minutes.

Part A
5x
-8+8 gorilla row
-8+8 alt. KB press
-10+10 KB side crunch
-20 flutter kicks with KB

Part B
For time:
-50 air squat
-40 KBS
-30 alt. KB snatch
-20 KB OH lunges (10+10)
-10 pike push up

• 45s. Row/Bike + Spider lunge w/ twist
• 45s. Row/Bike + Walk out + Push up
• 45s. Row/Bike + Side squat

• 45s. Row/Bike + Superman hold (alt.)

• 2 rds:
  6-8 Back squat
  6-8 Good morning
  6-8 Lunges

• Mobility...

• Work on: Back squat

Maastaveto 3x1x85%

Hyvää Huomenta istuen 5x10

Reverse Hyper 5x12-20

Workout

Every 2 minutes for 5 rounds

1 length DB/KB front rack lunges
into
10 cals erg

                                       **Be aware for Clare**

Strenght
Wendler program Back squat
First count 90% of 1rm back squat done by couple weeks ago. Then
5 reps @40% of it (90% of 1rm)
5 reps @50% of it.
5 reps @60% of it.
rest 2-3 min bwn sets.

Accessory Work
4 sets
10 box step overs with 12.5-15/20-22,5kg dumbbells
perform new set every 1.5 min
then
Practise Handstand walking for 10-15 minutes (do obstacles and going around plates etc) skill work,
not volyme.

Weightlifting
3 tall snatches with light/technical weight x 3 sets
rest 1-1,5 min bwn

3-position snatch (high hang, mid thigh, 1 inch off the floor) all from hang position. no bar drop bwn.
2 sets @50-55% of 1rm snatch
2 sets @60-65% of 1rm snatch
1 set @70% of 1rm snatch

Snatch grip Push Press + Pause OHS (2 sec)
1+1 reps x 3 times @60-70% of 1rm snatch (2 sets)
1+1 reps x 2 times @70-80% of 1rm snatch (2 sets)

Clean & Jerk

2 x (1+1+) x 75%, 3 x ( 2 + 2 ) x 80%

Snatch Deadlift

5 x 4 x 110%

Front Squat

3 x 4 x 87%, 2 x 3 x 87%

Hang Snatch High Pull

3 x 5 x 65%