Sumo deadlift 1 maksimit

Push press

Build to heavy set of 3 (H3) @ RPE 8 (86-90%)
+
2 x 4-6 @ 85-90%H3

4 rounds @ steady pace

3-minutes Echo bike
20 Hand to hand swings
1 e/side Turkish get-up

3 rounds for quality

40m KB overhead carry
3 Seiza squat sits
20 Straight-arm band pulldown
10 Alternating Landmine cossacks

Accessory Workout 45 minutes of :

15 Banded Lat Pull-Down
10+10 Banded Triceps Pull-Down
10 Behind Neck Press ( barbell )
20 Bicep Curls w/ DB´S ( Alternating )
20 Single Leg V-Ups
10 Reverse Flyers
10 + 10 Elevated Lunges

AF WEEK 38, Day 3

ACCESSORY:
2-3 rounds, go by feel:

1) 8+8 Heel Elevated Split Squat (load anyhow)
2) 10-15 Lateral Raise or Lu Raise

RIR 3

YGIG
Amrap 40min
40 Box
40 Abmat
40 Punnerrus
40 cal laite
40 Ring row
40 Burbee

E8MOM x4:
6-10 lat. burpee over box / db
14-20 alt. db snatch (22,5 / 15)
300-400m run

Tavoiteaika 3,5-4,5min / intervalli. TC 4,5min.

HUOM! Molemmat versiot päivän treenistä voit tehdä kaikilla tunneilla

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

Week 7/18: 5/3/1 EMOM
10 min E2MOM:
• 5 Bench Press
• 5 Bent Over Barbell Rows
Start with 50% of 1RM and increase by 5% each round to finish around 70%.

4 x 5