Accessory:

10 - 20 Sumo Kettlebell Swing@heavy
15 - 20 Leg raise@Bench

...then Deload Cycle

21-15-9

Box Jump
Ring Dips
DU

4 x 200m
Rest 5min btw sets

Then

4 x 50m Sprint
Rest 2-3min btw sets

4x3 85-90%

• “Isabel” 30 reps for time of:
BB Snatch (any style) (60/40Kg)

• 5-5-5-5-5 of:
BB Front Squats (tempo 33X1)
5 @ 9 RPE (-5%) (Load Drop)
65% 1RM 5 reps
70% 1RM 5 reps
75% 1RM 5 reps
70% 1RM 5-5 reps
(Tempo 33X1 = 0:03 eccentrica, 0:03 pausa in basso, X concentrica esplosiva, 0:01 pausa in alto).

1) muscle snatch + behind the neck strict press + drop snatch + ohs: 3 x 2+2+2+2
2) high hang snatch: 3 x 3
3) hang snatch: 6 x 2
5) push press + push jerk + split jerk: 6 x 1+1+1

• 3 Round not for time of:
Weighted Push Ups 10 reps unbroken
(Utilizza come zavvorra una Vest oppure dei bumper sulla schiena)
Assault Bike 1:00 @ 70-80% MHR
Weighted Ring Rows 10 reps unbroken
(Utilizza come zavvorra una Vest oppure dei bumper sul petto)
Assault Bike 1:00 @ 70-80% MHR

Juoksu prikulleen ohjeiden mukaan :) oli tosi kivaa! Mutta kyllä 3min on yllättävän pitkä aika :D sykkeet oli hyvin max 150, keskiraskas noin 170 ja maksimi 195. Meni tosi nopeasti kun oli minuuttipeliä :D

OTM 15 min

1 - 5 min Shoulder press x 5
6 - 10 min Push press x 4
11 - 15 min Power jerk x 3

First week start 50 % shoulder press 1 RM. Every next week try to add, more weight. You can also do one (1) more rep every minute every week.