1 x 4 (65%)
1 x 4 (70%)
5 x 4 (80%)

Percentage from 1RM

Resisted Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

AMRAP 6:
60 Deadlifts
Max Calorie Bike Erg 

Directly Into..

AMRAP 6:
45 Hang Power Cleans
Max Calorie Bike Erg

Directly Into..

AMRAP 6:
30 Shoulder to Overhead
Max Calorie Bike Erg

Barbell: 52 / 38 kg

30 min mobility

EMOM12:
1: 30 sec goblet squats
2: 30 sec burpee box step ups
3: 30 sec sit-ups

WEEK 1/6

WARM UP 15-20min

Maanantain saliohjelman + clean technique

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CLEAN PULL to POWER POSITION
4x3@up to 70% bw-% pal 2min *(bw 70% = 1 RM CL&J)

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HIT & HIGH PULL *full foot (contact drill)
3x3[3+1]@BB pal 2min

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CLEAN PULL to POWER POSITION + CLEAN ABOVE KNEE
4-5[1+3]@BB / RPE8 *2 reps reverse pal 2min

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PUSH PRESS
3x3@RPE8 *2 reps reverse pal 2min

Strength:

A, Banded Sumo Deadlift
10-8-6-4-2 @build up

B, 3 sets:
- Narrow Heels elevated lumberjack squat x 6-8
- Single Leg Banded Hamstring Curl x 12 / 12

C,
In Teams of 2:
EMOM 12
Min 1 - P1 : AMRAP cal Bike / P2: AMRAP Box Jump Overs
Min 2 - P2: AMRAP cal Bike / P1:AMRAP Box Jump Overs
Min 3: Rest

Score : total cals + total box jump overs

Tc: 2x18’
400m-500m-600m run
2h sled
2h lunges

Rest 2’

400-500-600 ski
20 Bbo
2h lunges

TEST DAY 4: "ZACHARY TELLIER"
10 BURPEES
10 BURPEES
25 PUSH-UPS
10 BURPEES
25 PUSH-UPS
50 LUNGES
10 BURPEES
25 PUSH-UPS
50 LUNGES
100 SIT-UPS
10 BURPEES
25 PUSH-UPS
50 LUNGES
100 SIT-UPS
150 AIR SQUAT

Chinese plank hold for 3 minutes.

You can use weight. Split if needed.

HERO WOD

"Kalsu"
For time
100 thruster 60/42,5

Start every minute with 5 burpees

Hero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.