Seated shoulder press 3x7

60s on / 20s off for 6 rounds
a) machine 1
b) Double box get over (100 / 120 cm)
c) machine 2
d) SU* / cross-over / DU
e) turkish get up

RPE 7-8

*SU voi olla eteen- ja taaksepäin, yhdellä tai kahdella jalalla jne.

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