LIFTING

A) WU

1-2X: 10 Clean DL + 5 High Hang Muscle clean (empty BB)

2X: 2 Clean Pull + 2 Hang Muscle Clean + 2 Hang PC
(Light)

2-3X: 1-2 PC + 1-2 Hang PC + 3 Broad Jump
(build Up)

B) Primer:

E2MOM X9:

Set 1-3: 3 PC (DnG) + 1 Hang PC @70-75%
4-6: 2 PC + 1 h. PC @75-80%
7-9: 1+1 @80-85+

• Voit ottaa muutaman ykkösen päälle jos tuntuu hyvältä.

C) Clean Pull 4x2 (E3MOM) @110-120%
*1s pause polven alapuolella

SQUATS

BS:

1x8 @65kg
1x6 @75kg
1x4 @85kg
1x4 @90kg

FS:

1x5 @65kg
1x4 @70kg
1x3 @75kg
1x3 @80kg

ACCESSORIES

3-4 ROUNDS FOR QUALITY:

-45-60s SB Bearhug Hold
-15-20 GHD Hip Ext.
-15/15 Calf Raise (1s pause @top)
*rest as needed

AM: 40 min
2 min run/1 min walk
HR 128/158
6 km, 6.45 min/km

PM: 120 min
Warm up for 20 min

1.MU
- Drills
- MU 25x1

2.Aerobic work
Easy bike for 45 min
Avg. pace 2.30/1000 m

100 burpee pull-ups
Every minute 3 deadlifts 130kg

20 min timecap

Edes-takas:

60 cal Row
50 x OH-Walking lunges 40kg
40 x Pull ups
30 x Thrusters 40kg
20 x Box jumps
10 x Sanatch 40kg
5 x Rope climbing

For time

100 cal row
90 Goblet squat
80 push up
70 cal skiergo
60 lunges
50 cal ab
40 pull up
30 s2o
20 Du
10 Hspu
5 Power clean

A: High bar back squat 5-3-1
B: Clean pull 2-2-2-2-2
C: Leg press 5x8, amrap sista setet
D: Standing SL hamstring curls 5x8

6*2 взятия в пп + взятие в сед 60%

1-5min: 2x Snatch pull + Snatch @70-75% 1RM
6-10min: Snatch pull + Snatch @80-85% 1RM
11-15min: Snatch @90-95% 1RM

AMRAP 8

5 strict press 50 kg.
10 pull-ups
15 sit-ups

8 min amrap with partner
1. Cluster
2. Burpee bar over
1-1-2-2-3-3-4-4....