@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 5+5 Pistol on a Box (loaded if needed)
2) 10-20 Bar Hanging Hip Touches
3) 20 Russian Twist
4) 5+5 DB/KB Windmill
5) 10-20 GHD Hip Extension (loaded if needed)
6) 3-5 Wall Walks

WEIGHTLIFTING

2-position Hang Squat Clean (below/above the knee)

7 sets, every 2min

Add loading after each set and find heavy of the day

RPE 4-5

@Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

1) 5-10 Ice-Cream Makers
2) 10-20 Handstand Plate Step-Ups
3) 5+5 KB/DB Goblet Lateral Lunge
4) Banded Core Hold
5) 20-30 Banded KBS

RPE 2-4

Target: concentrate moving well and breathing through the workout. Make every rep perfect!

Shoulder press (Wendler week 2)

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+

The % are calculated from 90% of your 1RM!
3+ means AMRAP!

Aloituspainot pääliikkeille valitaan seuraavasti:
Kerro saamasi tulos 0.9:llä.
Käytä saamaasi lukua laskiessasi treenien sarjapainoja.
Progressio tulee kestämään 3 kk. Alaraajojen liikkeisiin lisätään +5 kg neljän viikon välein. Yläraajojen liikkeisiin +2,5 kg neljän viikon välein.

" Blake "

4 Rounds For Time
30m Overhead Walking Lunges 20/15kg
30 Box Jumps 24/20"
20 Wall Balls Shots 20/14p
10 Handstand Push-Ups

TC 32 min.

E1.20M x 6

1 power clean + 1 hang power clean Up to heavy but technical. Start at 60% of 1RM clean.

Huom! Noustaan raskaaseen, mutta tekniseen painoon.

5x
90sec ON/90sec OFF

6 Heavy DB Snatches
6 Burpee over DB
+
Max Calories in the remaining time

Negative Pull-Ups, down 4-6 sec.

4 x 3 @ Every 2:30

3 x E3MOM as supersets:

8 Pendlay row
8 double db floor press
- leave 2-3 reps in the tank

For Time ( time or reps )

100 Hang Power Snatches 30/20kg
100 Push Presses 30/20kg
100 Sumo Deadlift High-Pulls 30/20kg
100 Front Squats 30/20kg

TC 45