Optional Accessory
STRENGTH

Deadlift 6x2, last set with max reps, but no more than 6!

RPE 4 to 4+

Target: add 2,5-5% compared to last week

Diane:
21-15-9
Maastaveto miehilla maksimissaan 102 kg, naisilla 70 kg
Käsilläseisontapunerrus tai skaalaus

Jatko:
21-15-9
Maastaveto miehillä maksimissaan 143 kg ja naislla 93 kg
15 m käsilläkävelyä

Aikaraja 9 min.

Partner amrap 12

30/26 cal row
24 DB OH squats (12 per/pää ja 6/6)
20 hollow rocks

30min rauhalliseen tahtiin

1. 10 käsipainotempaus
2. 5-8 varpaat tankoon
3. 10-15 boksihyppy
4. 3-5 käsilläseisontapunnerrus
5. 10 pallonnosto olan yli
6. 5-10 leuanveto (tanko rintaan)

Back squat 1 x 20

played 2 hours of soccer

1 round :
15 DB/KB Power cleans
15 DB/KB Front squats
rest 1 min
12 DB/KB Power cleans
12 DB/KB Front squats
rest 1 min
9 DB/KB Power cleans
9 DB/KB Front squats
rest 1 min
6 DB/KB Power cleans
6 DB/KB Front squat
rest 1 min
3 DB/KB Power cleans
3 DB/KB Front squat
DOUBLE DB/KB'S you can increase weight during workout.
(women 5-20kg db's / men 12,5-30 kg db's)
or
women 8-20 kg kb's or men 16-32 kg kb's)

C&J complex x 8 @50-60%

Clean pull + low hang power clean + 2 split jerks

rest 1 min

snatch balance 3x3

for quaylity:
5 strict ttb
5 strict hspu
5 strict wide grip pull ups
5 strict narrow grip chin ups
5 strict ring dips
-10s hollow hold between
5's
-2-3 rounds, päivän kunnon mukaan