Stoppi-kyykky 3x1 (70-75-80%)
-2s stoppi

Kapea penkki 3x1 (noin 90% kapea penkin maksimista)

Kiertäjät kyljellään 3x20 / käsi

Facepulls yhdellä kädellä 3x20 / käsi

Kiertäjät/facepullit voi tehdä vuorotellen

3-4 Rounds for quality:
12 Plate Front Raise
— Rest 30 sec —
10 Standing KB Crush Grip Bicep Curl
— Rest 60 sec —
10 Barbell Skull Crushers
— Rest 90 sec —

• Use moderate weight, focus on quality

Split Jerk 5-5-3-3-3-1-1-1-1 reps

Deadlift
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
rest 2:30 b/w

Echo Bike Marathon

26,2 Mile

Omatoimi

Jerk waves
add 1-3 kg to last time for
Heavy 5r in 7 min
Heavy 3r in 7 min
Heavy 1r in 7 min
- sent a video of one set per 5, 3, 1 reps
- no fails, keep weight heavy, but doable
- mark down successful last weight of each section

Clean
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+
- 4 week cycle, day 2
- no fails, choose weight per previous 1 rm + 3-5kg
- no tng, lift every lift like it is the first one
- rest 2 min b/w
- Wendler 5,3,1

20 min

• 30 sek Erg
• 1/2/3/4/5… Devil Press 2x17.5kg
• 2/4/6/8/10… Alt Reverse lunges 2x17.5kg FW

EMOM 12

Minute 1: 2 Deadlift, Climb in Heavy
Minute 2: 0:40 Plank Hold
Minute 3: 30 Jumps over Barbell