Back Squat Test

• Build Up To Max 1RM

• heavysetit esim. 92% - 98% - 104%

Clean & Jerk

A) Metcon Lifting

4-6x2min On/2min Off:

• 15 Cal Echo
• AMRAP: C&J

*Start @50% and build up each set

Accessories

A) EMOM 9-12

1: Double KB fr. Hold 2x20kg
2: Double DB Farmers Hold @heavy
3: Rest

B) 3-4 Rounds For Quality:

• 10-15 KB Leg Raise
• 30-45s/leg Copenhagen Plank
• 15/15 Weighted Calf Raise

Lontoossa mem’s weightlifting valmennus. 💂🏻‍♀️

Tempaustekniikkaa lantio, pp, pa, tng pa 30kg saakka.
Rive tekniikkaa lantio, pp, pa, tng pa 50kg saakka.
Työntötekniikkaa pukeilta 35kg saakka.

EMOM15
1. 5 power clean 60 kg
2. 10 bar over burpee
3. 15 abmat situp

E2MOM
6 Banded pull-ups + 1 slow negative

C&J

E2MOM X9-12

Set 1-3:

• 3 C&J 55-65%

Set 4-6:

• 2 C&J @65-75%

Set 7-12:

• 1 C&J @75%+

Squats

A) Back Squat

• 5x5 @75%

*rest 3min between sets

B) Pause BS

• 3x3 @75%

*1s pause @bottom

Metcon

4x3min On/2min Off:

• 12 C2B
• 8 DB Thruster @2x35lbs
• 6 Burpee Box Jump Over (High Box)

*jatka aina siitä mihin jäit levon jälkeen

Accessories

A) For Quality:

Accumulate:

• 75 GHD Hip Ext.
• 75 GHD Sit Up

*jaa miten haluut

B) Optional 3 Rounds for Quality:

• 8-12 Bent Over Row (barbell)
• 45-60s Chinese Plank
• 15/15 Weighted Calf Raise

Warm-up

Every 2 mins x 6:
3-4 Strict HSPU

Every 2,5 mins x 5:
2 Wall walk
15 sec nose-to-wall hold

For time:
3 rounds of:
15 toes-to-bar
10 kipping HSPU
3 wall walk
15 alt. DB snatch (22,5 kg)

Warm-up 00:30 / 00:30 x 8:
1) single under
2) kip swing
3) inchworm burpee
4) air squat

For time:
100 double under
40 wall ball
30 pull-up
20 burpee box over jump
10 bar muscle-up
20 burpee box over jump
30 pull-up
40 wall ball
100 double under

5 rounds for time:
• 5 Power Snatches 115/75#
• 5 Toes-to-Bar
• 10 Front Squats 115/75#
• 10 AbMat Sit-ups
Goal: 10 min.

Maastaveto Max1

5 rounds for time:
200m Skillmill Run
10 Burpees
10 Box Jumps 60/50cm