Shoulder Press 10-8-6 reps. Add weight for each set. Then max reps @ 90%, use push press for last reps.

ACTIVE RECOVERY
Breath work (rauhoitu/hengitä syvään niin et nenän kautta hapet sisään tyyliin 2s ajan ja suun kautta ulos 4s ajan)
Ota tosi iisi fiilis tähän tekemiseen, tää oli sika hyvä palauttelu harjoitus, tein viime viikolla ennen nostotreeniä.
10 deep breaths in quadruped position (in through nose, out through “pursed” lips to create resistance)
10 deep breaths in bottom of squat (in through nose, out through “pursed” lips to create resistance)
Tee tähän kohtaan yleisvenyttelyä 5 min jossa mittarimato, cobra downdog, squat strech, hip bridges jne.
3 rounds ja ihan 30-40% tehoilla ns.
6 Windmills R/L (10-12kg)
3-minutes Assault bike
6 Bridge ups
3-minutes Ski erg
6 DB Lateral lunge R/L (10-12kg)
3-minutes Row
6 Jefferson curls – 12kg kb

Sitten loppuun vielä muutama venytys jos tuntuu että tarttee

tai

Päivälle 40-60 minuuttia reipasta kävelyä ulkoilua ja venyttely/kehonhuolto liikkeitä 2-3 ala sekä ylävartalolle. keskity illalla siihen
että saisit rentoudutta ja levättyä seuraavien päivien treeneihin.

AMRAP’5
10 cal row
12 T2B

Rest 2min

AMRAP’5
8 cal row
10 T2B

Rest 4min

For time
3 Rounds
10 Snatch 45kg
15 C2B
20 HSPU
30 DU

TC. 25min (For time osio)

Strength

145 min
Warm up for 15 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Weighted chin up re-test
2 RM weighted chin up in 10 minutes
- 10 20 (25) (24)

B. AMRAP2
Max reps strict chin up
- 21

C. AMRAP2
Max reps strict HSPU
- Not done

D. AMRAP2
Max reps horizontal ring row
- Not done

3.Conditioning
A. Row progression
4 min Row @ 22 SPM
3 min Row @ 24 SPM
2 min Row @ 26 SPM
1 min Row @ 28 SPM
Avg. pace: 2.11.3/500 m

B. Assault bike
10 min VK1-VK2
Avg. pace: 61 rpm, 316 watts
Total cals: 139

WARM UP + TECHNIQUE 10-15min

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SNATCH
1@climb to the maximum of the day, pal 2min

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CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, pal 2min

Deadlift

10@40%

8@45%
6@50%

Work sets
4@65%
4@70%
4@75%

A,
Split Jerk 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 2 - for time:
30-20-10 reps of:
Row Calorie
No Push-up Burpee
Complete in teams of 2.

Partner 1 does the row then partner 2. Partner 1 does the burpee then partner 2. While one person works the other holds a double kettlebell front rack (athlete chooses the weight)

Goal: Sub 16 mins

C,
3 rounds for quality of:
8 L/8 R Crossbody Deadlifts, pick load
10 Paloff Press, pick load
12 Weighted Sit-ups, pick load

Rest as needed between sets.