A: E30S for 10min
1x Snatch @light weight
B: Back squat 5-5-5
C1: excentric sissy squat 3x5
C2: isometric copenhagen exercise 3x30sec/leg

Half a pyramid (1-10) by starting a new round every 30sec.
Lasts 5 Minutes / 55 reps
Suggested testing weight: own bodyweight

Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Hang Power Clean
(perform a power clean then lower the bar to just above the knee & perform a hang power clean)

*Sets 1-3 = 2 reps @ 65-70% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 70-75% of 1-RM
*Sets 6-7 = 1 rep @ 75-80% of 1-RM

Rinnalleveto + saksityöntö

Etsi päivän hyvä 1 + 2 RM, 12 min aikaa

Etukyykky x 3

6 x E1,5MOM
korota joka min. Aloita 60 %sta

A,
Back squat week 3, cycle 3
1x5@75%
1x3@85%
1x1+AMRAP @95%

B,
Record your best Bench Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day and try to increase by 2,5-5kg from last week.

C,
Incline Dumbbell Press 15-15, using heaviest weight per set
Close Grip Bench Press 10-10, using heaviest weight per set
Tricep Press Down 10-10, using heaviest weight per set
Curl Grip Barbell Row 10-10, using heaviest weight per set

Close Grip Bench Press- hands just outside the smooth
portion of the bar

Try to increase 2,5-5kg from last week for each lift.

D,
For time:
Run, 400 m
-- then --
18-15-12-9-6-3 reps of:
Power Snatch, @34/25kg
Toes-to-bar

Goal: sub 14 mins

E,
3 rounds for quality of:
5 L/5 R Plate Wraps, pick load
L Arm Farmers Carry, pick load 15m
10 L Arm Teapots, pick load
R Arm Farmers Carry, pick load 15m
10 R Arm Teapots, pick load

3rnds

7* bench press
7* db row
7* db press
7* db fly
7* db fly on your back
10* ghd situp

“Last Ascent”
5-10-15 reps for time
Back squats
Box jumps

Power Snatch + Jerk behind neck (snatch grip) + OHS

2 x (1+2+1)@70%
2 x (1+2+1)@75%
2 x (1+2+1)@80%
2 x (1+2+1)@85%

10 rounds:

10 x thruster (20 kg)
10 x vatsalinkku

5 rounds:

5 x leuka (3 puhtaana ja 2 kumpparin avulla)
5 x dippi laitteessa omalla painolla