Barbell cycling

Barbell prep

5 – 3 – 1 of each @ empty barbell
Hang muscle snatch
Behind the neck snatch grip press
Hang power snatch
Overhead squat
Power snatch
+
10 Overhead squats w/ breathing pause* @ empty barbell

• Pause at the bottom of each OHS for an increasing number of deep breaths (1 for 1st rep, 2 for 2nd rep, 3 for 3rd rep etc.). Hold a firm overhead position and the best squat possible (active, upright position, weight balanced over the feet). The intent is to strengthen this position AND to improve your breathing mechanics. If at any point you realise that you cannot do the number of reps/breaths (e.g., on round of 6 breaths) then work your way back down (next round would be 5 breaths, then 4, etc.) until you’ve completed the remaining reps of OHS.

Push press

Build to a heavy 4 (H4) @ RPE 8 (84-88%)
+
2-3 x 4 @ 85-90%H4

Rest 3 to 4-minutes between sets

Back squat 3 RM, then 3x3 @ 90%

Suorinjaloin maastaveto 5x8x50-60%

Takareidet kumpparilla 3x20 / jalka

Pystypunnerrus 5x8-12
-karkea arvio noin 40-50% penkin maksimista

Ojentajat kumpparilla 3x20
Hauiskääntö tangolla 3x20
-tee nämä vuorotellen

4 rounds for time:
20/16cal Row
10 Feet Elevated Ring Push-ups
20m Sandbag Bearhug Carry 60/40kg

15 minutes

Accumulate 4-6 Sets

3 WtD Pullups Buildin

AMRAP 20min
7 squat cleans 60/40kg
10 pull-ups
15 cal row

Front squat 15-12-10-8 reps. Add weight for every set.

Power Clean + High Hang Squat Clean + Jerk

8 x ( 1+1+1 ) @ 60-75% OF Jerk

LÄMMITTELY
2 kierrosta, 60”/20”
1. Eteentaivutus kepin kanssa
2. Käsien työntö seinällä (rulla)
3. Seinäkyykky
4. Hiihto ergo

VOIMA
Takakyykky 3 x 12
Pystypunnerrus 3 x 12

AMRAP 10 min - KEHONPAINOLLA
Pidä rauhallinen tahti, vältä kovaa hengästymistä
20 air squat
20 dead bug
10 avustettu punnerrus
10 rengassoutu

Merkkaa treenin tulokseksi amrapin kierrokset