Deadlift

4 x 4 @ 82+%1RM, rest 3:00 b/t sets

3×3@90-95%, jerk-%, rest btw sets 2min

Set the clean starting position tightly—it should be the same as from the floor, but with more knee and hip flexion. In other words, the same back angle but deeper—don’t simply hinge more at the hips.

Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual clean. Here we want to focus on vertical power and balance.

Week 3
1. Push Press
-3x3 @80-82%
- 3x2 @85-87%

1. Superset - 3x
   A) B-stance 1leg DL with 2 DBs 8-8x @heavy
   B) Front Foot Elevated Split Squats (1 kettlebell, goblet hold)

2. 3 round of:
   A) 30” superman hold
   B) 20 hollow rocks
   C) 10-10x side plank with leg lifts

every 4min x4 rounds

15 cals echo bike (1.20 heracles)
5 devils press @2x22/15kg
15 box jump overs @60/50cm

-vähintään 1min huilia, vähennä toistomääriä tarvittaessa

Penkki 3x1 (80-85-90%)

Kapea penkki 2x6x70%
-Kapeasta penkistä prosentit

Pystysoutu käsipainoilla 3x20

Ojentajat käsipainoilla maaten 3x8-12

Kiertäjät kyljellään 1x30 / puoli

Find a ME UB Double Unders

BikeErg warm-up

5:00 @ easy pace
+
3x
1:00 @ hard/harder/hardest pace
2:00 @ moderate pace
+
3:00 @ easy pace

FOR TIME:

200 DU / 270 SU
15 wall walk
50 toes to bar / knee raises

Box squat

5x4

polvikulma 90astetta
-lisää viime kerrasta

E5:00 x5:
2 rds:
10 d-db strict press (moderate/light weight)
14 weighted walking lunge
5 ring row
*after 2rds, go 500m bike erg or 250m ski, then rest<3