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Pendlay Row 5x5
-eli ns. voimatyylin kulmasoutu
-jokainen toisto lähtee lattiasta ja stopista eli älä pompauta
-kaikki työsarjat samalla painolla
-”raskas, mutta räjähtävä”, karkea arvio noin 35% maastavedon maksimista

Etuheilautus kahvakuulalla 4x15
-sumo/puolisumo-asento

Vatsarutistukset 4x20

Ojentajat kumpparilla yhdellä kädellä 3x20 / käsi

Hauiskääntö tangolla 3x20

Partner workout
For time:
100 x Overhead squat
Ski 12/ 9 cal
100 x Hang snatch
Ski 12/ 9 cal
100 x Push press behind the neck
Ski 12/ 9 cal
100 x Front rack lunge
Ski 12/ 9 cal
100 x Thurster behind the neck
Ski 12/ 9 cal
100 x Zercher squat
Ski 12/ 9 cal
100 x Deadlift
Ski 12/ 9 cal

Add little more weight after movement. Start barbell 20/ 15 kg

week 1/6

WARM UP + TECHNIQUE 10-15min

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PUSH PRESS
4x3@RPE8 *could do 2 more reps, rest 2min *beginner

4x3@60-69% jerk-% rest 2min

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DROP TO SPLIT *both side
3x3@barbell, rest 1min

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SPLIT JERK *split both side 1+1+1 aloita huonommalla
4x3@RPE8 *could do 2 more reps, rest 2min *beginner

4x3@86% jerk-% rest 2min

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BACK SQUAT
2x10@~50% bw-% (bw 100% = 1 RM BS)

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CLEAN PULL to POWER POSITION
3x5@up to 70% bw-%, rest 2min *(bw 70% = 1 RM CL&J)

Tempo front squat 2211 3xtempo fs+ 2normal

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Overhead Wall Stretch*
20 Banded High Pulls
10 Alt. Wrist Circles**
-Rest as Needed b/t Sets-
*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.

3 rounds for quality

10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
5-minute Bike or Row

3 rounds for quality
10 Table top raises
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
5-minute Bike or Row

Clean and jerk
6 x 1 @ 85% of heaviest lift achieved on snakes and ladders last week

Power snatch
10 x 1 @ 83% of max snatch

Back squat
10 @ 70%
8 @ 75%
8 @ 80%
6 @ 85%
AMRAP @ 90% - record reps achieved

Optional accessories
Tri set:
DB pull over - 10 reps
DB bent over row - 10 reps
DB shoulder press - 10 reps
X3

6-6-4-4

3 rounds for time:
10 Man Makers 15/10kg
20 GHD Sit-ups
- Rest 1min btw rounds