Try to add a bit more weight than last week with the 6s.

Back Squat 4x10
Bench Press 3x10
Pull ups wide grip 3x Max reps
Shoulder press 4x10
Bicep curl 3x10
Abs 3x max reps (any kind)
Load 60-80% 1RM max. Emphasize quality

12x
1 Clean & Jerk @65%+
(All within 15min)

rest 1,5-2 min bwn sets.

Accessory Workout

5 Sets x Every 3:00

10 Dual DB Shoulder Press
15-20 Ring Rows

Thruster 5x5
– lepo 3-4min
– nouseva paino
– tanko telineestä

21 Over Head Squats 42,5/30 kg
42 Pull Ups
15 Over Head Squats 42,5/30 kg
30 Pull Ups
9 Over Head Squats 42,5/30 kg

18 Pull Ups

time cap 20 min.

Warm-up: 10 min general warm up + 5 min mobility + 10 min barbell warmup

A: 10 min emom: 1x pull + 1x power clean + 1 x front squat + 1 x stoh (max 70% 1rm clean)

B: Build up to: Every 90s: 1x high hang + 1 x low hang +1 x Push jerk

C: 4x6 Back squat. Find days heavy set of 6, then do 3 sets with 80-90% of days max weight

Cool-down: Easy row/bike for 10 min + 5 min mobility

Optional session 2:

60-90min aerobic training: (Bike/Run/Row/etc.)

Warm-up: 600m easy row + (5 x easy 100m + fast 100m)

A: Row: 6 x 1500m. Goal is to stay just under the anaerobic zone. 3 min rest between sets.

Cool-down: Easy row for 5 min + 5 min mobility

DB/KB press 3x6 reps (3 sec pause)

-rest 90-120 seconds