Ens viikolla maximi testejä ja sit alkaa uusi sykli

Deadlift 4x3

Deadlift 3 RM, then 3x3 @ 90%

5x KB complex:
10 KB swing @20/12kg
8 clean
6 goblet squat
4 goblet thruster
2/2 lunges
1' rest
Try to go unbroken

7 x 3 touch and go power snatch

This weeks focus is heavy snatch, on session 2 of this week we will build up to 95% of 1RM snatch

Day 1 this week is clean & jerk technique focused with our tall jerk as a primer before we move onto the complex, see below;

Tall jerk
4 x 3 @ 60% of 1RM clean & jerk

Power clean, clean & jerk complex
1 @ 60% of 1RM clean & jerk
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%

Back squat
Build to a heavy 5RM
then complete 2 drop sets of 5 @ 90% of heaviest 5 achieved

Optional accessories
3 x 10 dumbbell Arnie press
3 x 10 supinated grip pull up (banded if needed)
3 x 100ft D-Ball carry

Tee 1-2 lähestymissarjaa/jalka
Työsarjojen välissä 60-90s. lepo

RestDay

Warm-up

3:00 Row + 3:00 Echo bike@ easy pace
2:00 Row @ moderate pace
+
2 Rounds
10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
Practise the burpees to a target
+
2 Rounds
2 Ring muscle-ups
4 Burpees to a 12′ target
12 (cal) Row

-30s HS-hold
-1min rest