Raaka rinnalleveto tekniikkaa + työsarjoja.

Rest day, total workouts of the week 13 hours, x 6
Week 1/3

Strength & conditioning
Metcon x 3
Aerobic work x 2 - 105 min
Upper body strength x 2
Squat - 1190 kg

Gymnastics
MU - 50
BMU - 30
BFLY - 40
BCTB - 25
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2820

A: Bench Press 5-5-5+
B: Strict pull ups 3xMax
C1: Incline db Bench press 3x6
C2: SA DB rows 3x6/each arm
D1: Cable triceps push downs 2set
D2: DB Powell raise 2set

-3 HSPU
-3 pull-ups
*harder than last week.

Jerk Balance
5 x 3

EMOM 10 Min
2 Squat snatches
*starting @65-70% building

8 min E2MOM:
• 3-Position Clean (upper thigh, below knee, floor)
Every 2 min for 8 min, perform one 3-position clean (no jerk; power or squat). Recommended weight: 45%, 55%, 65% of 1RM clean.

150 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Front squat
6x3x85 %
- New set every 2 min
- 66 kg (% from 1RM 77.5 kg)

B. 3 rounds as supersets:
5 Strict pull up - 5 kg
10 Double KB push press - 10 kg
60 s. Double KB OH hold - 60 s., 60 s., 40+20 s.
- Rest 2 minutes between rounds

3.Metcon
AMRAP15 in teams of 2 - you go I go - changed for 1 athlete:
300 m Run (no medball)
30 Hang power clean 45 kg - 40 kg
30 Box jump overs
Reps: 4 rounds + 30 m run

Facepulls 5x20

Penkki käsipainoilla 5x8-15
-kämmenet vastakkain

Kulmasoutu 5x8
-penkin vastaliike

Hypyt 6x2
-hyppy eteen + jännehyppy

Jalkanostot maaten 5x12-20

Every 90sx8