Bench press
- 4x3 + AMAP, last set 5 reps

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
Volume Work
Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
10 x repetitions at light/moderate weight
9 x repetitions increase weight
8 x repetitions increase weight
7 x repetitions increase weight
6 x repetitions increase weight
5 x repetitions increase weight
4 x repetitions increase weight
3 x repetitions increase weight
2 x repetitions increase weight
1 x repetitions increase weight

1.) No hook No feet snatch 5-6×2
2.) Snatch +snatch balance 5-6×1+1
3.) Clean&jerk 5×1+2
4.) Back squat + depht jump 5×3+3

Bench press core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of pushups
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 3 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max
Log max reps in comments

3,3 2,2 1

Heavy, not all out!

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Etsi päivän raskas paino kompleksiin:

2 rinnalleveto kyykkyyn
+
2 ylöstyöntöä raakana tai saksiin

*Ensin 2 rinnallevetoa ja perään kaksi ylöstyöntöä.

*Käytä tähän noin 15-20min

Push press 3x12 reps

4 ROUNDS OF:
60" MAX WALLBALLS 9/6 KG
60" MAX HSPU
60" MAX CAL BIKE OR ROW
60" REST