WEIGHTLIFTING

BACK SQUAT (3,3,3,3,3)
65%, 70%, 75%, 80%, 85%
METCON

METCON (TIME)
50 Pullups
40 Cal Row
30 Front Squats (135/95)
20 Burpee Box Jumps (24/20)
10 Clean and Jerks (135/95)

EILINEN tai

esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Deadlift 5x5

Amrap 8
3-6-9-12-15-18
DB deadlift
Ringrow
Push-ups

5 RFT
12 deadlifts 155/105
9 hang cleans
6 push press

5min Row/IAirbike with nose breathing only

10 Air Squat Cross Kicks video
5 Down Dog to Cobra video

Practice these Points of Performance for today's workout:
1. Figure out grip and stance for snatch
2. Practice transitioning feet from starting to finishing position
3. Strong rack lockout for snatch

Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. Air Squats - 50 reps
2. Jump & Land Drill - 50 reps
3. Snatch Grip Behind the Neck Push Press - 50 reps @ RPE 4-5
4. Overhead Squat - 50 reps @ RPE 5-6

RPE = Rate of Perceived Effort, on a scale from 1 to 10:
1-2 = Resting
3-4 = Warm-Up
5-6 = Technique Weight
7-8 = Working Technique Weight
9-10 = Maximal Effort

For time
40 DB one arm shoulder to overhead 22,5/15
800m run
40 DB one arm hang power clean
400m run
30 DB one arm shoulder to overhead
200m run
30 DB one arm hang power clean

1500/1200 m Row
1200m Run

Rest 3 Minutes

1000/800m Row

800m Run

Rest 3 Minutes

500/400m Row
400m Run

• 5-5-5 of:
BB Front Squats (tempo 33X1)
5RM
90% 5RM 5-5 reps
(Tempo 33X1 = 0:03 eccentrica, 0:03 pausa in basso, X concentrica esplosiva, 0:01 pausa in alto).

Lämppä:
3KRS
15 Kuminauha maastaveto
15 Facepull
10 Lapapunnerrus
15 Takakyykky
20 deadbug

Työntöveto taskuilta (pukit) 6x2x100-120% (maastavedosta)

Raakarinnelleveto + etukyykky (kiinni otto ekalla 45 ja tokalla 90 kulmaan josta suoraan kyykkyyn, ei ojennusta välissä)

7 x (1+1)65-80%

Saksiin työntö, tolpilta/pukeilta täyteen pituuteen

6 x 2 x 65-75%