Deadlift

3x3

(2-3+ reps in tank )

WARM-UP:


3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Overhead squats
5 Push-ups into downward dog
20 Freestanding / elevated shoulder taps
18 Alternating leg V-ups

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SNATCH



In 15:00 minutes, build up to max weight in a complex of Snatch pull + Snatch + 2 Overhead squats in 15:00 minutes.

Then 3 x (1+1+3) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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CLEAN AND JERK



In 15:00 minutes, build up to a max weight in a complex of:
(Clean + 2 Front squats + 1 Jerk + 1 Front squat + Jerk)

Then 3 x (1+2+1+1+1) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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ACCESSORY

Skull crusher,
4 x 10 (hard)

Barbell bicep curl,
4 x 12 (hard)

Romanian deadlift with dumbbells,
4 x 12 (hard)

Barbell forward raise,
4 x 10 (Hard)

Sideplank hip touches,
4 x 15/15


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(OPTIONAL) CONDITIONING



10 Rounds for time:
3 Power snatches 60/40kg
3 Bar facing burpees

Pendlay row 4x5

Heinäkuu aloitellaan kevennys viikolla ja tän viikon jälkeen luvassa voimailuissa enemmän jalostamista strenght/condition tyyliin. Juoksuproge jatkuu myös sivussa/pk tekeminen.

Back squat
3x5
(2-3+ reps in tank, not too heavy)

16 min EMOM
1. min 8 back squats @body weight
2. min 6 dead lifts @ 1,5x body weight
3. min 4 floor presses @0,8x body weight
4. rest

AMRAP 30
1200m row
50 abmat sit ups
2400m bike
50 abmat sit ups
25 burpees
max meters row

Team of 2
Amrap 60
100 bench press 61/43kg
200 push ups
100 toes to bar
200 sit ups
100 cal row
200 air squat

You go I go amrap 16
Max repsit toinen tekee toinen lepää 1:1min. Eli toinen tekee minuutin jonka ajan toinen lepää. Molemmille tulee kaksi min max reps thrustereita jne
1x4 Thruster
1x4 Ground to overhead
1x4 Front squat
1x4 Shuttle run 20m max reps

35/50-30/45-25/40kg

Tulos repsit (20m on 1 reps)

amrap 10
20 Punnerrukset läpsyllä
20 Vatsalihakset läpsyllä
20 Tangon yli hyppy syncro
20 Air squat syncro wallballille