Jerk balance 4x3 @ 60-70%
Small dip, focus on going under

Deadlift

E3MOM X6

• 2 DL

• Nosta painoo joka setti, vikat kaks sais olla oikeesti raskaita

Posterior Strength

A) 4 Rounds For Quality:

• 30-45s SB Bearhug Walk
• 10/10 KB Side Bend
• 10-15 Hamstring Slider Curl

B) 3x Superset:

• 8-12 Bent Over Barbell Row
• 10-15 Banded Lat Pull Down

Basic Conditioning

45-60min Z2:

• 5min C2 Bike
• 5min Row
• 5min Ski

4 x (2+1) @ 70-80%
Clean pull smooth and high, clean fast when going under
Rest 90s

15min, Practice High Hang Clean + Clean
3 (1 High Hang Clean + 1 Clean)
- Rest as needed

Build to days heavy
1RM Shoulder Press

LÄMMITTELY
- Ylivienti vk olkapäiden käännöillä
- 5/käsi + 5 yht.aikaa käden avaus vk
- Pystypunnerrus eteen - taakse vk
- Selän ojennus yhdellä kädellä kepin kanssa
- Rinnan venytys kepillä
- Rangan rullaus - käännöt alhaalla - taaksetaivutus ylhäällä
- Kyykky - polvien ojennus + varpaiden nosto
- LLA - kobra
- Liskovenytys

AMRAP 20min
200m hiihto/soutu
20 askelkyykkykävely
20 gorillasoutu
10+10 pallof press
5 slam ball paiskaus

KEHONHUOLTO

A, Strength: 3-4 sets
-Landmine Side-to-Side Lateral Squat x 6/6
-Box Reverse Hip Extension x10-15
Rest 1-2 mins

B, AMRAP 10
10 m Walking Lunges
3 Box Jump @50/60
5 DB Hang Squat Clean @2x15/10 kg

C, Tabata:
Copenhagen Plank

2 or 3 Rounds of:

2/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
4/side Lateral Romanian lunges
6/side Tactical ankle rocks
20-second hang from a bar w/ ribs locked down
+
3 – 2 – 1
Overhead Flow (per side for each drill)
Scapular swimmers (prone position)
Skin the cats on rings
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

Alternate C1/C2

C1. Seated KB strict press – 2 x 8-10 @ RPE 6 (4 RIR), rest 1:00 before C2

C2. Meadows row -2 x 8-12/side @ RPE 6 (4 RIR), rest 2:00 before C1

10min easy
4 x 5min (98-105% FTP-test)
10min easy