Block deadlift 1rm

Snatch w/ 2-sec pause @ receiving + Snatch

6 to 8 x 1+1 @ 60-75%1RM snatch, go every 1:00-1:30

Do your first set @ 60%1RM snatch and build up within the percentage range over the remaining sets
– Pause for 2-seconds in the receiving of the first rep before standing up
– Drop the bar between each rep, reset and go

Jerk rack hold

3 x 5-seconds @ 100+%1RM jerk, go every 2:00-3:00

– Set the rack/block height so that you can unrack the bar straight up without need to step back.
– Elevate your shoulders slightly to prevent the bar pressing on your neck (so you won’t pass out). IF YOU FEEL DIZZY, RACK THE WEIGHT IMMEDIATELY. If possible, do this from blocks to stay safe.
– Do your first hold @ 1RM jerk, then if that felt ok, you can go slightly heavier.
– Intent is to build your trunk/back strength and confidence with heavy loads in front rack position.

Ylöstyöntö hartioilta split asennossa
15,20,25,30?

2 riveä + työntö
30,35,40,45,49,51,54,55,59,0
55 eteenpäin yks rive, 61 ei noussu tänään

Tempaus + tempaus riipusta + vala
15,25,29,31,32,34

Valakyykky 5x3
25,30,35,39,0
41 tippu kolmannella

Leuanvetoreeniä, kumpparilla tulee jotain…

Kulmasoutu 5x5

10-10-8-5-5-5

Go every 3:00

5-4-3-2-1 reps

Hyvää Juhannusta Kaikille <3

3 rope climbs
15-12-9
T2B
Strict hspu
3 rope climbs