Barbell Shrug (Close Grip):
- 80kg x 7, 100kg x 7, 120kg x 7

Barbell Single Arm Shoulder Press:
- 30kg x 10, 40kg x 7, 50kg x 5 (each arm)

Standing Shoulder Fly immediately followed by 10 x 20kg plate (each hand) shrugs in a foward rotation then backward rotation
- 10kg x 5 (each dumbell), 16kg x 5 x 2

Squat Clean & Jerk:
- 20kg x 10, 40kg x 10, 50kg x 5 x 2

Week 1: 45kg x 5, 50.5kg x 5, 57kg x 6
Week 2: 47.5kg x 3, 55kg x 3, 61.25kg x 4
Week 3: 50kg x 5, 57.5kg x 3, 65kg x 2
Week 4: 27.5kg x 5, 35kg x 5, 40kg x 10
Week 5: 45kg x 5, 52.5kg x 5, 60kg x 7
Week 6: 50kg x 3, 57.5kg x 3, 63kg x 5
Week 7: 52.5kg x 5, 60kg x 3, 67.5kg x 3
Week 8: 30kg x 5, 35kg x 5, 45kg x 5
Week 9: 47.5kg x 5, 55kg x 5, 62.5kg x 5

-heilautus
-kasakka

15min time to perform
3 Rounds of:
8 Weighted Dips
10/10 Steps Front Rack Walking Lunges
10/10 KB Rows

3X 1 Min Max Reps
-Push Press (65/45)
-KTE
-Hang Power Snatch (65/45)
-Wall Ball
- Burpee
1 minute break after each round

93-71-75

Bench press 1 RM

1 round:

• Lower from a handstand to your feet as slowly as possible, 20 reps
• Lower from a pull-up to a hang as slowly as possible, 16 reps

3X 1 Min Max Reps
-Push Press (65/45)
-KTE
-Hang Power Snatch (65/45)
-Wall Ball
- Burpee
1 minute break after each round

96,86,81.

100 airsquats
80 sit-ups
60 steps
40 push-ups
20 pull ups
With a 20# vest

“Fight Club”
3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike Calories
1 Minute Rest