A: ring pull ups 30 for time
B: Sa Kb rows 2x15/arm
C: For time: 5-10-15-20-25-30-25-20-15-10-5 Rkb swings
D: DB biceps curls 1xMax

Alkuverryttely 800m hölkkää + venyttelyt + 400m juoksua.

4 x 400m "ylikovaa" 4-7 sek. alle tavoite vauhdin. Lepo 2:00
8 x 200m "ylikovaa",4-7 sek. alle tavoite vauhdin. Lepo 2:00

Loppuverkka

Do 50 Devil's presses with 2 kettle-bells for time

Strict press

18-24 @ 78-84%, rest 3:00 between sets

– IF you did the session last week, add load as per instructions (see below)
– Otherwise, choose a starting weight within % range that you think you could do 6 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 18-24 reps with target weight in as few sets as possible.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Strength (push-pull - hypertrophy focus)

A) 4 working sets

Shoulder press
12-10-8-6 reps
- Moderate to heavy weights, but doable sets
8-10 Supinated barbell bent over row
- Use the same (moderate) weight each set

B) 3 working sets

16 alternating dumbbell bench press
- Moderate/heavy
- Hold non working arm at the top position
10-12/side landmine upright row
- Moderate/heavy loads

C) 3 sets
12-15 barbell rolling skull crushers
12-15 barbell drag curls

Warm-up
10:00 BikeErg @ easy
+
2 Rounds – BikeErg
2:30 @ FTP20 pace
0:30 @ hard pace (MAP 5*)
2:00 @ very easy pace

• FTP 20 pace = your 20-minute bike test pace. MAP 5 pace = your 5-minute bike test pace

A: Plyometric Burpees 8x3
B: Bench press 5-2-4-4
C: Incline DB Bench press 1xMax
D: Dips 1xMax
E: Cable triceps push downs 2x9

A: KB press 4x3/arm
B: Push ups 4xMax, 0sec rest in top position

2-3 rounds

30+30m s.a farmer carry
20-40s hollow hold