Emom 5
3 squat cleans @60-65%
rest 1 min
Emom 5
2 squat cleans @70-75%
rest 1 min
Every 30s for 10 times
1 squat cleans @80-85%
rest 1 min
Emom 5
2 squat cleans @70-75%
rest 1 min
Emom 5
3 squat cleans @60-65%

Front squat 5x5 reps.
-we will use the same rep scheme for next 4 weeks so start somewhere at 75% of 1RM.

Floor Press
4x5 @70%
5 + @ 70%

Use 90% of Max

9-8-7-6-5-4-3-2-1
Deadlift ~50% 1RM
After each set 8-10 hollow rocks

-This is for quality

Deadlift 4x5 reps V1
-toka viikko ja koitetaan nostaa painoa viime viikkoseen

Back Squat
4x8r leave 2 reps in the tank
Rest as needed.

4 x 8

Every 2:00

A1. One leg RDL (8+8)

A2. Half Kneeling shoulder press (8+8)

Kehonpainovoimistelua, laatuun keskittyen

3 kierrosta
5-8 rengasleuanveto
8-12 etunojapunnerrus korokkeilla

3 kierrosta
15s dippipito renkailla/laatikoilla
5-10 varpaat tankoon

3 kierrosta
20-30 pohjenousu
6+6 kahvakuulatempaus, nouseva paino

WEIGHTLIFTING (3/3)

3 rounds of: 3x3sec Dip Hold.

Use the heaviest load of Jerk Doubles. Lower to the bottom position of your dip, hold for 3sec, stand up and repeat 2 more times. Rest as needed between rounds.

Bar from the rack or blocks.

RPE 3+ to 4

Target: Knees forward and outside, straight back.

5 sets x 1:30

Power clean + hang squat clean + push jerk + split jerk

Go heavy or train technique