400m run or 500m row

Then 3 rounds
5 inchworms
5 muscle cleans
5 paused front squats
0:30 plank

Clean complex
EMOM x 10
1 squat clean
1 hang squat clean

*increase weight for quality

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30-45min easy walk or rest day

Harjoituksen tarkoitus on toimia palauttavana harjoituksena. Tavoitteena on pitää päivän harjoitukset ja toiminnot kevyenä, jotta palautumista tapahtuu.

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10 push up
10-sec plank
10 squad
10 jumping squads
Resto 20 seconds between exercise.
3 Set/rounds

EMOM x 20 (5 rounds total)
1st: 15 TTB
2nd: 10 DB box step overs 50/35
3rd: 5 power snatches 95/65
4th: 12/10 cal row or 10/8 bike

3 rounds
10 cal bike or row
10 pvc pipe pass throughs
10 OH squat with PVC

Snatch warm up with empty barbell
3 snatch grip deadlift
3 snatch pulls
3 hang snatch
3 power snatch
X2

Snatch
E2MOM x 5
1 hang Power snatch
1 power snatch

*increase weight for quality

A,
Big Clean Complex
1-1-1-1-1
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

Build up to daily max!

B,
Deficit Deadlift( 10 cm ) build to a heavy 5
Sled Drag 3x30m
Work to Increase weight by 2,5-5kg from last week.

C,
For quality:
Sled Drag, pick load, 400 m
10 L/10 R Single Arm Kettlebell Clean & Jerks 16kg/12kg
20 Barbell Good Mornings, 20/15kg
Banded Plank Hold, 30 secs
80 Assault Bike Calories
10 L/10 R Kettlebell Snatches 16kg/12kg
20 Barbell Romanian Deadlifts 20/15kg
Banded Plank Hold, 30 secs
Jog, 1600m
10 L/10 R Kettlebell Front Rack Box Step-ups 16/12kg
20 Goblet Squats 16/12kg
Banded Plank Hold, 30 secs

Goal: just get it done

A.
8 sets:
7 strict pull-up (C2B)
10 strict dip

B.
4 sets:
”21’s” bicep curl
20 push-up

C.
4 x 30s ON / 30s OFF
1. Alt V-ups
2. Ab mat sit-ups
3. Hanging knee raises

D.
Crossover iron scap

Back squat one set every 3 min:
1. 10 reps
2. 8 reps
3. 6 reps

Mobility

A)
EMOM 16
Minute 1: 30s Up downs
Minute 2: 30s Glute Hip Thrust
Minute 3: 30s Flutter Kicks in Hollow
Minute 4: 30s Jump Squats

B)
AMRAP 10:00
KB/DB Complex of:
1 Turkish Get-Up
2 KB Windmills
3 OH Reverse Lunge
(Go through the entire sequence on left arm, then repeat on right)