"Strength (load)

Front squat, 7 sets of 1.
AHAP.
Lift every 3:00"

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"Tällä harjoituksella testataan sitä kuinka etukyykyt ovat kehittyneet. Harjoituksella mitataan maksimivoimaa ja tavoitteena onkin ottaa mahdollisimman raskas paino etukyykyssä.

Tuntuma pitäisi olla erittäin raskas koska kyseessä on maksimaalinen suoritus. Korostetaan kuitenkin hyvää liikemekaniikkaa ennen isoja kuormia.
Alle hyvät lämmöt sekä lähestymisnostot. "

3x10 reps @66-70-74%
rest 3 min bwn sets.

2 sets
10 Strict Deficit HSPU (20/10kg plate)
10 strict chin ups (should be done in 2-3 sets with small 10-20s breaks)
5 wall climbs or 15-30m HS Walk
10 strict chin ups (should be done in 2-3 sets with small 10-20s breaks)
10 Strict Deficit HSPU (20/10kg plate)
-Rest 5:00 b/t sets-
Score is total time of both sets. Not including rest time.

3 Sets
1:00 cardio machine
50 single under
10+10 banded side steps
10+10 banded hip bridges
5 Light DB/KB Front Squats (2 sec down + 2 sec hold
in bottom + explosive up) (R/L)
10+10 Light DB Strict Press (R/L)
5 barbell squat cleans
-into workout prep-
2 Sets
20 Double Under
3+3 Thrusters (50s/35s)

In 10 minutes window do 3 sets of max reps of chin ups.
Use bands instead of doing negative one. (use band that you think you are able to do 6-12 reps at one set) No extra weight today! Only bodyweight.
Score is total reps (try to make the best out of yourself)

4 sets (1 Set every 3:00)
10-15 Knees to elbows / Toes to bars
8-12 Double DB/KB Front Squats @16/24kg's
Goal is to go unbroken set on both movements. Take couple breaths before going to squats after kte or ttb.

straight into

4 sets (1 set every 3:00)
10-20 púsh ups (unbroken set)
8-12 double kb front rack step back lunges @16/24kg's
Goal is unbroken set on both movements.

For 40 minutes @60-70% pace
2-3 min : Rowing/biking/sledge push/400m jog
then 2 rounds
20+20m 1 arm KB front rack walking
10 KBS @medium weight
5+5 1 legged DL with KB
2-3 min : Rowing/biking/sledge push/400m jog
then 2 rounds:
8-10 band pull aparts (1-2 sek lapapuristus)
8-10 DB power cleans or hang power cleans with KB's (2db or 2kb)
8-10 Push ups
TODAY YOU DONT WANT TO WORK TOO HARD, PREPARE FOR TOMORROWS TRAINING. IF YOU ARE NOT TRAINING TOMORROW GO AND DO THE WOD ON SUNDAY. THIS IS ALSO PREPARING WOD FOR IT AND FOR YOU MIND.

Every 1,5 min for 15 minutes (10sets)
Hang power snatch + snatch balance + snatch
use 50-75%

3x5 reps, build in weights to heavy 5 reps.
For exaxmple 70-75-80% on loads.
Remember that we havent done heavy thrusters for a while so dont go to 5rm on weights.

Emom 15
min 1 -db/kb thrusters x 7-9 reps
min 2 - pull ups/c2b x 7-9 reps
min 3 - double unders for 35 seconds