Deadlifts with stop at the bottom

kick-start mave tangolla

3 x 6+6

170 min
Warm up for 10 min

1.MU
A. Drills

B. EMOM: 1 MU x 5

C. E2MOM: 2 MU x 13

2.Weightlifting
A. Barbell warm up

B. Jerk dip + push jerk

C. Drop jerk

D. Jerk balance

E. Jerk dip + split jerk

F. Split jerk

G. Jerk dips 3x5
- 70 72.5 75

3.Strength
A. 3 sets:
10 hip thrust - 65 65 65 kg
10/s bulg. split squat - 30 30 30 lbs
8 hamstring curls - 10 10 10 kg

B. 3 sets:
8-12 sa. DB press - 12x25 8x30 8x30 lbs
20 pike leg lifts

C. Tabata shoulder press @ 10 kg - 8x11

D. 3 sets:
8/s bicep curls - 25 25 25 lbs
10 side lateral raise - 15 15 15 lbs

Optional Accessory
GYMNASTIC STRENGTH

2-4 rounds, rest as needed:
 
3-8 Russian Dip video

RPE 3+ to 4

3 rds
10 v-ups
10 arch rock
10 hollow rock

Total workouts of the week 17 hours, x 9
Week 3/3

Strength & conditioning
Metcon x 2
Aer x 2 - 105 min
BB x 1
Squat - 5100 kg

Gymnastics
MU - 65
BMU -
BFLY - 125
BCTB - 70
HSW -

Recovery
Sleep 5/7
Avg. 22:25
Avg. 8 h 10 min
EA 38 kcal/FFM

3 push jerk every minute for 10 minutes

8 backsquats. 60kg
10 T2E
10 boxjumps
10 verticsl row
10 GHD
50 DU

Lämpöpyörinnät n. 5x5min. tuntu jo tässä että paukut loppuu. Sitten 3x6min sparrit päälle. Simppelit jutut alkaa jo löytyä.

max reps as you can do in 1min for 10min. If ub then ad 1-2 reps for next time.