Daily max for

Power clean + hang power clean

EILINEN tai

Painonnostajan lenkki n.25-30min, kevyt kehonhuolto päälle

Kävelyä 5 min
Hidasta juoksua 5 min + Reipasta juoksua 200 m
Kävelyä 200 m + Kovaa juoksua 150 m
Kävelyä 200 m + Spurtti 100 m
Kävelyä 200 m + Reipas spurtti 50 m
Kävelyä 200 m + Kova spurtti 30 m
Kävelyä 200 m + Kova spurtti 30 m
Hidasta juoksua 5 min
Kävelyä 5 min

For time

100 deadlifts, bodyweight
Every time you break do 20 cal row

Penkkipunnerrus
1 x 5 @58,5%
1 x 5 @67,5%
1 x 5+ @76,5%

14 min AMRAP
20 cal row/16 cal bike
20 wall balls 20/14
8 pull-ups
8 jumping lunges

Maximi paino kompleksissa
12 min
2 mave
1 rive riipusta
1 työntö
2 takakyykky

Use 10 minutes

"Grunt Work" Week #3

With a running clock:
On the 0: 9 reps
On the 2: 7 reps
On the 4: 5 reps
On the 6: 3 reps
On the 8: 1 rep
On the 9: 1 rep
On the 10: 1 rep
On the 11: 1 rep
On the 12: 1 rep
On the 13: 1 rep
On the 14: 1 rep

Week #3 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles.
Sets 1-4 completed "On the 2:00" , Sets 5-11 completed "On the 1:00". Flipping back to OTM singles, aiming to reach the same percentages of last week now with less rest between sets.

Push press
1x6
1x12