Squat Clean

A) EMOM Until Failure

1: 1 Squat Clean
2: 2 Squat Clean
3: 3 Squat Clean
4: Rest

*Jatka samalla systeemillä niin pitkään, kunnes tulee seinä vastaan. Alota @70% ja nosta 5% joka neljännen minuutin jälkeen. Eli samalla painolla aina minuutit 1-3, ja neljännen lepominuutin aikana lisää 5%

B) BB Cycling

21 Hang Power Cleans (Completed as 8.7.6 TnG Power Cleans)
-Rest 1 min-
15 Hang Power Cleans (Completed as 6.5.4 TnG Power Cleans)
-Rest 1 min-
9 Hang Power Cleans (Completed as 4.3.2 TnG Power Cleans)

For Time/Quality:

• 21 Hang PC (performed as 8.7.6 TnG sets) *rest 1min
• 15 Hang PC (6.5.4 TnG sets) *rest 1min
• 9 Hang PC (4.3.2 TnG sets)

@50kg
*lepoa mahollisimman vähän tng settien välissä, mutta pakko saada aina putkeen annettu määrä

Strength

A) Barbell Hip Thrust

• 3x8-10 *rest 2-3min. between sets

B) 3-4 Supersets for quality:

• 8-12 DB Pullover
• 20-30 Bande Tricep Ext.

C) 3-4 Supersets for quality:

• 15-20 Banded Pull Apart (1s pause ääriasennossa)
• 10-15 KB Front Raise

Keep good technique

3 sets

5 Back squat @80% 10RM
8/8 Single leg DB box step up

6-6-5-5-5-5

Go every 2:30

4 rounds for time:

3 wallwalk
20 wallball
5 power clean 60/35 kg

5 Rounds :

4 Minutes on
2 Minutes Off

• Athletes Should aim to accumulate the same number of calories each interval.
• Set the damper to as high as you can while holding 80 RPM or above.

Takakyykky 5x5 82-84%

Leuanveto 1xmax+3x50%

Punnerrus lisäpainolla 3x6-10

Yhden jalan mave 2x7/jalka Paino ristikkäisessä kädessä

Sivutaivutus 3x15

I-Y-T maaten, levyt 2x10/asento

• 2x
  60s. Row/Bike
  6-8 Reverse lunge + stretch
  6-8 Scale + stretch
  6-8 One leg V sit up

• 2x
  30s. Row
  6 Push up
  12 Air squat

• Mobility...

DB bench press 18-15-12 reps