5 Sets of 5

65 - 70%

• 6 - 8 Second eccentric

• Building off last week

• For each deadlift, control down for 6 - 8 seconds, but fire up fast as you can to stand.

Every 2:00 for 5 sets:
9 unbroken power snatches
– Start at a light load and
build to a heavy set.

2 rounds of
3/3 x Arm Bar w/ 3 s hold
5/5 x Bottom Up Clean
5/5 x Staggered Stance Kettlebell Deadlift
20/20 sec Bottom Up Side Plank

Emom 20’
1 min: 5/5 x half knee press
2 min: 10 x KB push-up row
3 min: 10 x KB dead bug
4 min: 5/5 x dead squat clean
5 min: 10 x deficit stiff leg deadlift
@16/24

Mobility and foam rolling for 10-15 minutes and then

Active Recocery Session
For 30-40 minutes @30-40% effort
12 Wall Facing Handstand Hip Touches (slow and controlled)
10 alternating Tactical Ankle Rocks
8 e/side Trap raise
6 Kang squat
4 Kneeling jump to box jumps (challenging but safe height, step down, no jumping down)
2-minute Assault Bike @ RPE 3-4

Kapea vinopenkki Max3
-jyrkkä kulma noin 75astetta

Penkki käsipainoilla 3x5-8

Dippi 3x5-8

HUOLELLISET LÄMMITTELYT!!!

Pystypunnerrus 6x8x40%

Yhden käden kulmasoutu 4x15 / käsi

Sotilaspenkki käsipainoilla 5x8-15

Band-pull-aparts 3x30

Weighted lunges 4x16 reps

Alternate A, B&C for 4 rounds:

A) 3 Weighted Pull-Up
B) 6+6 DB/KB Press in Split
C) 3 Drop Jump

RPE 4 to 4+

Split Jerk Double x9-12

Add loading by feel. Heaviest set
no more than RPE 4 (2-4 reps in
the tank). This is not all out.

Drop and go if wanted. Lift every
90-120sec. Bar from the rack or
blocks.

6 sets:
HS-Walk
- As many tries as you can
- Rest as needed btw sets
——————————————————
5 sets:
20sec HS Hold against the wall +
10 Walking Steps (1=1)
- 1min Rest btw sets