Eilinen/kuntoharjoitus

strength

Deadlift

10 sets of 5 reps@60% 1RM or 6/7RPE
same weight for all sets

accessory

4 sets
3 heavy rack pulls from above the knee
6 high box jumps

workout

10-8-6-4-2

good mornings
ring pull ups
50m heavy sandbag carry

*perform false grip ring pull ups as a scale up
*not for time

3-6 rounds of Body Flow video

• 30/20 reps for time of:
Bar Muscle Ups

*Squat Clean 5x5- *

100 strict hspu for time
Every time you break
20 Air squats and 20 sit ups

Scale hspu to push ups

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

Snatch practice & bodybuilding sesh.

How did it go?

snatch

Advanced: A: 5 sets of 1 halting snatch deadlift to mid thigh + 1 snatch
B: 3*3 front squat
Novice: 5 sets of 1 power snatch into OH squat + 2 OH squats

workout

20 min EMOM
1: 7-12 heavy KB swings
2: 7-12 heavy double KB swings

Warm up(10)
3rds
20 jax
10 knee grab
5 pik n grass
100m run

WRK(27)
WRK 12:00 REST 3:00 WRK 12:00
8 dumbbell hang clean and press
16 dumbbell step ups or body weight lunge
8 mountain climbers(2ct)
16 sit ups
8 dumbbell sit to stand(sit to a box or chair then stand)
200m walk/run/jog

Finisher
50 double crunch
1:00 butterfly stretch