Total 120min
A. WU 500m row, 2x20 abs&backs, mobility

B. Strength

1. HBBS max
2. Jalkaprässi 12x50kg 12x60kg 12x70kg 12x70kg
3. Pakara-askelkyykky 1x12x10kg/jalka 2x12x13kg/jalka

C. Post WO 10min crosstrainer

Trail run @ PCT
3.14 mi - 52:03

5 Clean and Jerk & 5 Snatch @:
75#
95#
105#
115#
125#

5 Deadlift @
125#
145#
155#
165#
175#

Lämmittelyt
5 x tanko
5 x korotus
5 x 2 korotusta

Sarjat :

3 x 10

Back squat 10 reps at 60%, 10 reps at 70%, 3X8 at 80%
Clean + power jerk (complex) 5 reps at 60%, 5 reps at 70%, 3X5 at 80%
Clean pull from below the knee 3X5 at 90%
Bench press 10 reps at 70%, 3X8 at 80%

A. Pistol squats (modify height if necessary) 3x5 per leg
B. Single-leg reverse hyper 3x15 per leg
C. Ab wheel rollouts 3x10

Back squat (10% lighter than day 1) 10 reps at 60%, 3X10 at 70%
Jerk squats 8 reps at 80%, 8 reps at 85%, 3X8 at 90%
Jerk 3 reps at 60%, 4X3 at 70%

A. Single-leg RDL 3x10 per leg
B. Back extensions 3x10
C. Reverse crunch 3x10

3 x 3 tempausta raakana riipusta, polven yläpuolelta

3 x 2 tempausta raakana riipusta, polven yläpuolelta

Lämmittelyt
5 x tanko
5 x korotus
5 x 2 korotusta

Sarjat :

3 x 10

Bench Press 20-15-10-10 reps. Add weight for every set.

3 sets:
10 Left arm Suitcase deadlifts + 30mt Left arm farmers carry,
moderate weight you can do unbroken
10 Right arm Suitcase deadlifts + 30mt Right arm farmers carry.
Holding a heavy Kettlebell, if you use a farmer's handle stand on a plate to get full rangeof motion
10/10 Half Kneeling Bottoms up KB press