Weighted chin-ups 6x4

5 rounds:
12 med ball cleans 9/6 kg
500 m ski
12 push ups
500 m row
2 min rest

Lepo.

Deload viikko alkaa. 30.1 Lepikälle kisoihin nostamaan.

AM: 40 min
60 s. run/60 s. walk
5.45 km, 7.22 min/km
HR 128/158

PM: 155 min
Warm up for 20 min

1.MU
- Drills
- MU 10x1

2.Squats
A. Back squat
8x65 % - 59 kg
8x70 % - 63 kg
6x80 % - 72 kg
6x85 % 72 kg

B. Front squat
1x5x70 % - 56 kg
2x5x75 % - 56 kg

3.Bench press
5x5x70 %
New set every 3 minutes
- 40 kg

4.Accessory
A. Tabata shoulder press/bicep curl - 12/14 reps, 13 kg barbell

B. 50 AMSU

Rest day

Rest day

105 min
Warm up for 15 min

1.BCTB
- BFLY x 30
- BCTB x 20

2.WL
A. Cleans from the blocks > hang clean
4x2x85-90 % / "0-0.5 reps in the tank"
New set every 3 minutes
- 57.5 60 60 60 kg

B. Clean pulls
- Not done

C. Split jerk
- Not done

3.Conditioning
Barbell cycling efficiency:
21-15-12-9-6-3
Thruster 25 kg > 20 kg
Power snatch 25 kg > 20 kg
Unbroken sets, rest as needed between sets!
Total time: 13.27, all sets unbroken

4.Core and shoulder health
- Not done

5 sets
Ohs with 10s pause at bottom
% from 1RM snatch

1. 70%
2. 75% 3-5. Build to heavy

Bench press 5 x8

Lepopäivä