Emom 30

1. 15 down up
2. 20 jumping squats
3. 20 dead bugs
4. 30 harmstrings bridges
5. 20 lunges
6. 10 push up

Heat workout

LÄMMITTELY
Liikkuen lämmittely + tasapaino
Lantion liikkuvuus

TIIMITREENI
4000m laite - saa käyttää kahta laitetta samaan aikaan (hiihto tai soutu)
100 wall ball parin kanssa
100 pallon kanssa istumaan nousu parin kanssa
100 synkronoitu kyykky

Timecap 30min

Front Squat

A: Back squat amrap@75%
B: No hip clean Dead lift + Clean pull, Build up to heavy 1rep
C: Pin press 5-3-1
D: Strict pull ups 3set
E: Heavy Sled push 1x4x10m

Tempaus high pull 3x3
Tempaus 4x2

Clean and jerk (Snakes n Ladders) – 8 to 10 x 1 @ 80+% go every 1:30-2:00 between sets

– Do your first lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

Cirkelfys
1: Push ups 3xMax @ ingen paus i toppen
2: SA Kb rows 3set/arm
3: DB Bulgarian split squat 3set/ben
4: Rkb swing 3set

power clean + squat clean

1. Find today's heavy 1+1
2. 3x1+1 @80-90%

Drop & Go

A,
2 Power Clean & Jerks, pick load

Every 1 min for 10 mins.

65-75% 1RM OR add 2,5-5kg from last week's lift.

B,
Teams of 2 - 21-15-9 reps, for time of:
Push Press, 61/43kg
Deadlift, 102/70kg

Complete in teams of 2.

One person works at a time. While partner 1 is completing the push press, partner 2 holds the top of the deadlift. Switch places once partner 1 completes all 21 reps.

Goal
Sub 12 min

C,
3 rounds for quality of:
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs
Barbell Row Hold, pick load, 15 secs
Single Arm Plank Hold, L 10 secs/R 10 secs

Barbell Row Hold- bar at rib cage

Rest as needed between rounds.