-Harjoitellaan rinnallevetoa riipusta raakana

7 x 3 (2,5 kg tanko)

CFJKL Powerlifting Block 1 Monday - Week 1

RPE 7–8

Minimum of 3 min rest between sets

5RFQ
10 Bulgarian split Squat (ea)
5 Broad Jumps
10 SL Deadlift (ea)
5 Box Jumps

Power Snatch
On the Minute x 7 – 1 Heavy Power Snatch
Do not exceed 80%. Aiming to confirm technique from previous work.

Eilinen... Sit kepeä viikko

140 min
Warm up for 20 min
- 20 bfly

1.GS
A. MU for 50 min
- RS
- TWB
- HTR
- 2 S + MU 6 x 1 + 3 x 2
- Total of 12 MU

2.Strength
A. Bench press 5 RM

3.Conditioning
A.10 x 1 min on/ 1 min off: Row
- Hard, but consistent.
- 256 257 263 266 267 269 271 272 273 274
- 1.57 1.56 1.54 1.52 1.52 1.51 1.50 1.50 1.49 1.49

4.Accessory
A) Heel elevated goblet squat 4x10 (Light weight, slow on the way down)
12 16 20 20 kg
B) KB Lateral lunges 4x10 (Light weight, stay upright!)
6 8 8 8 kg
C) Ring body saw 4x8-12 (Stay hollow)
8 8 8 8 kg

Dippi renkailla,

3 x 5-6

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130 min
Warm up + COS 25 min
- 20 bfly

1.Ring muscle up practice
A. High amplitude ring swings
- Accumulate 60 swings in sets of 6-8 > 40

B. Ring muscle up
- 11x1 + 5x2 - 21 reps

C. Front swing pull back with transition
- Accumulate 15-30 reps of: 3 pulls + 1 transition

D. False grip top of pull up L-swings with transition
- Accumulate 15-30 in sets of 3-5 - 8 reps

2.Power clean + Push jerk
Heavy 1+2 for the day

3.Hip thrust
- 4 x 10 - 60 65 65 65
- As heavy as possible, 1-2 s. hold at top position on each rep!

4.Accessory
- Not done

A. 3x8: Alternating DB Snatch
B. 3x8: Romanian Deadlift
C. 1 Round:
3 Sets: :30 Seconds On, :30 Seconds Off - GHD Sit-Ups
2 Sets: :30 Seconds On, :30 Seconds Off - Hip Extensions
1 Set: 1:00 On - GHD Sit-ups