Find daily 3 rep Technical Max!

POOR technique includes:
-Knees caving in
-Loosing core stability
-Not reaching full ROM
-Arms bending
-Loosing full foot contact with the floor
-FAILING!

2 Rounds, every 2min:

1. 6 Back squat @72,5%
2. 4 Back squat @77,5%
3. 2 Back squat @82,5%

E3M 30MIN

6 - 6 - 6
(Power Clean - Front squat - Push jerk)

RX 60/40kg
or
@37% C&J

5-5-5+ Wendler

RX:
50 bicep curls (2x15/22,5kg DB)
50 banded tricep kick backs

• Try to do as many reps unbroken as possible, quick recoveries!

5x3 @75-80%

3 attempts to establish a 1 RM
Snatch 1-1-1
Clean&Jerk 1-1-1

** merkattuja kisanostoja 3kpl. Lähestymiset ja lämmittelyt erikseen.

5x8 Strict Pull ups

Shoulder press

1-1-1-1-1

Complete five sets of one shoulder press. Use as heavy weight as you can.

Power clean 3x5
3 cluster reps at 95% then last 2 at 85%
30 secs set 1
40 secs set 2
45 secs set 3

Just to clarify one set would look like this with 100kg Power clean
95kg rest 30 then 95kg rest 30 secs, 95kg rest 30 secs, 85kg rest 30 secs and 85kg rest 30 secs

Set 2 same but 40 secs intra set rest!