RDL 3x8

5x (2 Push Jerks + 3 Overhead Squats)

• Build up to max weight
• Use Jerk Grip in Overhead Squat

4 x 1min töitä/1min lepo
5 raaka tempaus 52/43/35/30/25kg
max seinällekävelyt

Tempaukset nopeasti pois ja seinälle!

4 sets:

• 4 Snatch Pull @ 100% of max Snatch
• 10 Weighted Sit-Ups
• 90s. Rest between sets

Pullups

Fitness: weighted negatives 5 x 5 @ 2010.
Advanced: 5 - 4 - 3 - 2 - 1 @ 2010, rest 2 min between sets.

Post details and weights into comments.

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Strict Pullup Progressions:
Pre I - Scapular Retraction at bottom, Ring Rows
I - Negative Pullups (w/ active shoulders)
II - Negatives x Volume
III - Negatives + Weight
IV - Negatives + Weight x Volume
V - Negative to Positive
VI - Negative to Positive x Volume
VII - Positive Weighted

1) 3 Hang Power Snatch
2) 10-20 Wallball

10 RFT

30 Double Unders
3 Snatch 43/61

Time cap 17 min
RPE 9

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Goal & Intensity
-Develop high-intensity conditioning and barbell cycling under fatigue.
-Combine fast jump rope work with powerful Olympic lifting.
-Short, aggressive effort with repeatable sets.
-Snatches should feel fast and technically sharp.
-RPE 9, very hard but controlled.
-Technique must stay consistent even late in the workout.
Coach’s Tip:
Reset your jump rope immediately if rhythm breaks.
Keep the bar close and lock out fast overhead.

Deadlift

5 x 10 @ 50-55%

Go every 3:00

EMOM x30

1) monostructural
2) 10-15kbs + 20- 30 DU
3) rest

Incline Bench Press

10-10-8-8-6-6 AHAP

Rest 2:00 between sets.