This week is a deload week to help you better adapt to previous weeks of training before the next training block.

This week is the final week of the current training block, and you might have noticed that the schedule is somewhat different (including a full weekend off). The intent of the week is to reduce the overall training volume to allow you some additional room to recover from the previous weeks of training and to prepare for the upcoming training blocks.

Enjoy the additional time to rest, relax and do something outside the gym.

Avoid the temptation to add more work (especially this weekend, with back-to-back rest days). Your body and mind will thank you with more progress in the upcoming training if you have the patience now to let them recover.

30 min for quality

GHDSU 10
Crossovers 20
Pistol squat alt 8
Rest 1 min

15 min easy pace rowing

Squat Clean

A) EMOM Until Failure

1: 1 Squat Clean
2: 2 Squat Clean
3: 3 Squat Clean
4: Rest

*Jatka samalla systeemillä niin pitkään, kunnes tulee seinä vastaan. Alota @70% ja nosta 5% joka neljännen minuutin jälkeen. Eli samalla painolla aina minuutit 1-3, ja neljännen lepominuutin aikana lisää 5%

B) BB Cycling

21 Hang Power Cleans (Completed as 8.7.6 TnG Power Cleans)
-Rest 1 min-
15 Hang Power Cleans (Completed as 6.5.4 TnG Power Cleans)
-Rest 1 min-
9 Hang Power Cleans (Completed as 4.3.2 TnG Power Cleans)

@60kg
*lepoa mahollisimman vähän tng settien välissä, mutta pakko saada aina putkeen annettu määrä

Metcon

Amrap 2-2-2-3 / 1:30rest between:

• 3 Wall Walk
• 10 Heavy DB Snatch @25kg
• amrap: Burpee Pull Up

Accessories

3-4 Rounds For Quality
10-15 Seated DB lateral raise
10/10 KB Gorilla Row
10-15 Ring Push Up

5x4min AMRAP, 1min rest
5 man maker
10 wall ball
40 DU
AMRAP shuttle run / row for meters

score is the most meter achieved

E2MOM 6

3 - Position Squat Clean ( High Hang - Knee - Floor

Building ~65%

Build up to 80% set of Three

Time 20 minutes

Warm Up
Crossover Symmetry + Banded Hip Halo
then 3 rounds of snatch barbell warm up
1st round) 5 snatch pull + 5 hip muscle snatch + 5 snatch landing
2nd round) 5 snatch RDL + 5 hip power snatch + 5 snatch drop
3rd round) 5 muscle snatch + 5 snatch balance + 5 overhead squats

Weightlifting
muscle snatch + tempo power snatch + tempo snatch + snatch 3x1+1+1+1reps@35-50% (40-47.5-55kg)
power snatch + snatch 7x1+2reps @60-75% (67.5-82.5kg , adding +2.5kg on each lift)
tall snatch 3x4reps@25% (30kg)

tall clean + press to jerk (pause in split) 3x3+3reps@25%
tempo clean + clean + slow excentric jerk (pause on split) + jerk 3x1+1+1+1reps@35-50% (50-57.5-65kg)
clean+jerk 7x2+2reps@60-75% (80-85-90-92.5-95 and 2x97.5kg)

Accessory Work
3 sets
7+7 single arm front rack abmat sit up @16kg
30/30s single arm farmers carry @32kg
rest 1 min

shoulder & Th mobility

banded half kneeling book opener 3x8/8

prayer stretch on bench & one arm snow angels 4x5/5

Jefferson's curls w. KB on the top of box 3x5, 3sec hold at the bottom

elevated pigeon on bench "3x20""/side "

cossacks squat 3x5/5

banded hamstrings stretch 3x10/10

2x12'AMRAP, 3'Rest
20 alt. DB snatch
20 wall ball
20 box jump
20 abmat sit up

Continue next AMRAP where you finished first

0-7min:
200m run
18 double db clean & jerk

7-13min:
200m run
13 double db clean & jerk

13-18min:
200m run
10 double db clean & jerk

18-22min:
100m run
8 double db clean & jerk

22-25min:
100m run
6 double db clean & jerk

HUOM! Voit tehdä molemmat versiot päivän kaikilla tunneilla.