Split Jerk

A) E2MOM X4

• 3 Split Jerk (DnG)

*RIR 2

B) E90SEC X4

• 2 Split Jerk (DnG)

*RIR 1

C) EMOM Till Failure

• 1 Split Jerk

Upperbody Strength

4 Sets Of:

• 10-8-6-4 Narrow Grip Bench Press

rest 60s

• 8/8 1-arm DB Bent Over Row

rest 2min

Metcon

9x 2min on/1min off:
Alternating A,B,C

A)
- 3 Rope Climb
+ Max Cal Ski

B)
- 30 WB
+ Max Reps Burpee 2 Target

C)
- 15-20 k.Hspu
+ Max Reps DB Snatch @22.5kg

Accessories

3-4 Rounds For Quality:

• 1 Set Of Banded Pull Up (pitkä)
• 15-20 Banded Face Pull
• 10-15 Seated DB Lateral Raise

EMOM until 100 Push-ups:
• 10/8-calorie Row
• Max Push-ups
Every minute, complete 10 calories for men / 8 calories for women on the concept2 rower (rollover calories from previous round count) then as many push-ups as possible in the remaining time. Continue this until 100 push-ups have been completed. Score is time. Time cap: 12 min Goal: 6 min.

2x1x50
2x1x56
1x60
1x64
1x68
3x1x70

For time:
• 1000 m Row
10-9-8-7-6-5-4-3-2-1 reps:
• Deadlifts @Bodyweight
• Box Jumps 75/60 cm
Goal: 13 min

Alternate B1 / B2

B1. B-stance DB deadlift – 2 x 8-12/side @ RPE 6 (4 RIR), rest 1:00-1:30 before B2

B2. Bulgarian split squat – 2 x 8-12/side @ RPE 6 (4 RIR), rest 2:00 before B1

Alternate B1 / B2

B1. KB Front rack box step ups – 2 x 6-8/side @ RPE 6 (4 RIR), rest 1:00 before B2

B2. Incline DB bench press – 2 x 8-12 @ RPE 6 (4 RIR), rest 2:00 before B1

Week 4/18: 5/3/1
10-8-6-4-2 reps:
• Shoulder Press
• Deadlifts
Recommended weight is 50-60-70-80-90% 1RM.

Leukoja
Punnerruksia
T2b

Week 4/18: 5/3/1
10-8-6-4-2 reps:
• Shoulder Press
• Deadlifts
Recommended weight is 50-60-70-80-90% 1RM.

Deadlift, Rest 2:00-3:00 between sets

2 x 3 @ 70%
2 x 3 @ 80%
3 x 2 @ 85%
3 x 2 @ 80%