A: Bench press 3-3-3+
B: DB incline Bench press 4set
C: Dips 2set
D: Triceps OH Cable extensions 3set
E: SA Cable Shoulder Flys 2set/arm

Voimate+vauhtipu te-ote takaa+vala 1+2+1
27kg saakka

Tempausveto+tempaus 1+1
25,27,29,31,32,34

Voimarive+vauhtipu+etukyykky 1+2+1
25,30,35

Työntöveto+rive+työntö
35,40-44 useita nostoja tasapainon hakua ja saksien oikeaa hakua

Takakyykky+jumps

Testasin vähän lopuksi toes to baria, vois kokeilla ajan kanssa lisää.

30 min

Buyin:
10 rounds:

3 power clean @60
7 hand release pushups
11 cal row
30 moutain climbers

Remaining time:
Max distance erg

3x1+2x65
3x1+2x70

Alkuverryttely 800m hölkkää + venyttelyt + 400m juoksua.

4 x 400m "ylikovaa" 4-7 sek. alle tavoite vauhdin. Lepo 2:00
8 x 200m "ylikovaa",4-7 sek. alle tavoite vauhdin. Lepo 2:00

Loppuverkka

Every 7 minutes for 35 minutes (5 sets):
750/650 m row or ski
30 double unders
15 KB swings 24/16 kg
10 dual DB box step overs

Squat Clean + Split Jerk
1. Build to technical heavy 2
2. 5x1+1 @80-90%
3. 5x1+1 @70-80%

Back squat

3 Sets of:

1 @ 88-92%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM

rest 3:00 b/t sets

Flow. 1 back squat @ 88-92%, rest 0:20-30, 6 back squat @ 76+%, rest 3:00 before next set

– These are “contrast” sets (the heavy single makes you feel stronger for the bigger sets).
– Each set is a: 1) heavy single, followed by a short rest and then 2) longer set of 6 (start @ around prescribed % and then you can go heavier each round)

800m Repeats

800m warm up at a conversational pace (no faster than 5:40/km), 90s walking rest

4 reps of:
• 800m at 4:20-4:40 target km, 90s walking rest

1km cool down at a conversational pace (or slower!)

Part A).
Skill Primer
Snatch High Pull, Power Position Power Snatch & BTN Push Press
(5-8 sets x 1+2+2)

Part B).
Snatch Doubles
(8 sets x 2 / 65%-85%)