Shoulders/Arms

Warm Up - 4 sets
20 shoulder taps
20 scap pushups
20 band pull apart

Superset #1 - 4 sets
A1., Shoulder Press 12
A2., Face Pull 15

Superset #2 - 3 sets
B1., Seated Dumbbell Press 12,10,8
B2., Lateral Raise 12

Superset #3 - 3 sets
C1., Front Raise w Rope 12
C2., Rear Delt Raise 12

FINISHER - for time with Band
100 Biceps Curls
100 Triceps Extension
(FINISHER: just feel the PUMP)

Snatch
5 sets of 2 @ 80-85% of 1RM snatch. Pause for 1 sec in the catch position

Snatch pulls to target
5 sets of 2 at 100% of 1RM snatch

Tempo front squats
4 sets of 2 - 1 less rep than last week so let’s increase 2.5-5kg from last week’s weight

Tall jerk

4 sets of 2 - moderate load to work on catch in spilt no more than 80-85% of 1RM Clean & jerk

Accessories
3 sets of 1 min max banded pull ups - use a band that means you can do the first 10 reps unbroken
Seated cable row 3 x 10 8RPE
Lateral raises 3 x 10 9RPE
Accumulate 3 mins in a plank hold

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Banded Pull Aparts
10 Banded Ws
10 Banded High Pulls
1:00 Easy Walk

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

RestDay!

RestDay!

Back Squat

1 x 5 x 75%
1 x 3 x 85%
1 x 95% x max

Rest as needed btw. Sets

Bring Sally Up, Bing Sally Down

50/35kg

Palauttavan liikkeen 1.ohjelma, Pysähtyminen.
Harjoituksessa keskitytään omaan sisäiseen maailmaan, silmät kiinni.
Harjoitus päättyy rentoutukseen.

ACCESSORY
ABS
2-3 rounds
12 medball plank
12 medball pike abs
20 medball twist
-rest as needed