Week 5 of 6 of this cycle.
6 sets:
• 6 Back Squats
Weight: 80% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Toistot: 8, 6, 4

LÄMMITTELY
60s. laite / 40s. liike
- Hiihto
- Ylivienti vk
- Soutu
- LLA - punnerrus
- Pyörä
- Kyykky vk polven ympäri
- Hiihto
- AKK - kobra
- Soutu
- Lähentäjävenytyksessä kierto
- Pyörä
- Skorpioni

VOIMA
kulmasoutu tangolla
8, 6, 4

CIRCUIT
4 kierrosta - 30s./20s.
1. Hiihto
2. Wall ball
3. Farmers walk
4. Askelkyykky kävely

3 sets:
12 Incline DB Bench Presses
12 DB Hammer Curls
15-20 Banded Tricep extensions

A)
4 rounds
10/10 single arm farmer deadlift to curtsy squat
5 double KB overhead press

B)
Not for time ! – practice
100 hand to hand Russian swing

C)
CORE – not for time
2-3 rounds
10/10 m suitcase carry
5/5 windmill
20 m farmer carry @heavy
45” double KB front rack hold @heavy

Strength Supersets

A) Build to heavy 4RM in Bench Press

B) 3 supersets:

• 6-8 Bench Press @75-80% from 4RM
• 4-6 Strict Pull Up (weighted)

*rest 3min between rounds

C) 3x Superset:

• 6-8 Strict Dip
• 10-12 Pendlay Row

*Rest 3min between rounds

Skill Practice

A) For 10-15min:

• Practice Hspu or Handstand walk

B) E2MOM X5

00:00-00:30: Max Reps Box Hspu or Pike Push Up
00:30-01:30: Max Reps DU
01:30-02:00: Rest

Shoulder accessories

3x for quality:

• 10-15 Lu Raise (2x 5kg plate)
• 10-15 Banded Face Pull

*rest as needed

A)
3 rounds :
3 double KB front squat
3/3 single arm push press
3x (1 single arm swing- 1 high pull- 1 snatch )
RX : @same heavy weight

B)
1’ work / 1’ rest for max reps x 3 total rounds (18 minutes )
1: single KB squat clean
2: single arm shpulder to overhead
3: Russian swing