Kyykky Max1

Weightlifting

3-position squat clean (high hang, mid thigh, 1 inch off the floor + SPLIT JERK) all from hang position. no bar drop bwn.
3 sets @40-50% of 1rm clean
3 sets @55-65% of 1rm clean
2 set @70-75% of 1rm clean

Strenght
Wendler program Shoulder Press (ADD + 2.5KG COMPARED LAST TIME ON EACH SET)
Shoulder Press
5 reps @40% of it (90% of 1rm)
5 reps @50% of it.
5 reps @60% of it.
rest 2-3 min bwn sets.

Strenght
Wendler program (ADD +5KG COMPARED LAST TIME DID THIS)
Deadlift
5 reps @40% of it (90% of 1rm)
5 reps @50% of it.
5 reps @60% of it.
rest 2-3 min bwn sets.

Accessory Work
2-3 sets
12-15 half kneeling pallow press (each side)
12-15 bulgarian split squat (barbell behind neck) (each side)
12-15 Single arm kb bottom up press (each side, light weight)
rest 2 min

Cool down
2-3 min light cardio
1+1 min hamstring smash with roller
1+1 hip flexor strech
1+1 min hamstring strech
1+1 min piriformis strech

10/8 cal bike or row
Duck walk
10 Cossack squats
10 air squats
Duck walk
10/8 cal bike or row

Speed backsquats*
E2MOM x 5
10 reps @ 40-50% of 1RM

*reps should be done as explosive as possible.

For time
800m run
18 pull-ups
40 wallballs 20/14

600m run
15 pull-ups
30 Wallballs

400m run
12 pull-ups
20 wallballs

200m run
9 pull-ups
10 Wallballs

30:00 time cap

3 rounds:
100 Double-Unders
75 Air Squats
400m Run

(Time cap: 20min.)

With running clock (total 30 min)

3 min time:
10 cal bike / 100 m run
10 front rack lunge
10 box jump over

6 min time:
20 cal row / 200 m run
20 thruster
20 sit-up

9 min time:
30 cal bike / 300 m run
30 front rack lunge
15 box jump over
15 push-up

12 min time:
40 cal row / 400 m run
20 thruster
20 sit-up
20 bar over burpee
20 cal row / 200 m run

Rx weights: 42.5/30 kg

Tulos on viimeisen sykkeennoston aika.

Clean & Jerk

1+1x80%, 3 x (1+1) x 85%, 1+1 x 80%

Clean Pull

3 x 3 x 90%

Front Squat

4 x 2 x 90%

Hang Snatch High Pull

3 x 3 x 70%

1.) Muscle snatch + ohs 4 x2+2
2.) Slow pull snatch 6x1
3.) Back squat 5 x 3
4.) Snatch push press 5x3
5.) Deficit clean grip deadlift 4x3

For Time:

50 Wallballs (20/14)
800m Run
50 Alternating DB Power Snatches (50/35)
800m Run
50 Alternating DB Power Snatches (50/35)
800m Run
50 Wallballs (20/14)