EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

A.) Etukyykky
2×8 @64% 1rm
B.) Etukyykky +Työntö saksaamalla
5×2+1 @65% Rinnallevedon 1rm
C.) Vauhti Työntö ( push press)
2×8 @64% Työnön 1rm
D.) Selän ojennus ghd:eellä tai boksilla/lattialla
3×20

WARM-UP, 30/25 SEC X 6:

1) Hang clean pull / Hang muscle clean
2) FS + press btn / drop clean
3) High hang clean / Hang clean

EMOM 4 MIN, LIGHT TO MODERATE:

1 hang clean + 1 clean

EVERY 1,5 MINS X 9: (MERKKAA PAINOT)

3 sets: 3 clean (every 15 sec: 00:00, 00:15, 00:30)
3 sets: 2 clean (every 15 sec: 00:00, 00:15)
3 sets: 1 clean

Kolmoset: 70-80% /1RM
Kakkoset: 80-90% /1RM
Ykköset: 90+% /1RM

EVERY 2 MINS X 5: (KAKKOSISSA RIR 1-2)
3-3-2-2-2 front squat

FOR TIME T.C 15' OF
600 MT ROW OR 30 CAL BIKE
30 ALT DB SNATCH 22.5/15- 15/10
500 MT ROW OR 25 CAL BIKE
25 BURPEES OVER THE DB
400MT ROW OR CAL BIKE
20 ALT DEVIL PRESS

A.) Takakyykky
2×8 @64% 1rm
B.) 3.sek Tempo Tempaus + valakyykky pysäytyksellä pohjassa 5×1+2 @65% 1rm
C.) Penkki punnerrus
2×8 @64%
D.) Leuanveto myötäotteella
5×5 tiukkoja!

A,
1 Clean & Jerk, pick load

Every 1 min for 9 mins.

mins 1-3: 65% 1RM
mins 4-6: 70% 1RM
mins 7-9: 75% 1RM

B,
For quality:
3x12 Eccentric Alternating Cossack Squats, pick load
3x6 L/6 R Single Arm Reverse Lunge + Strict Press, pick load
3x6 L/6 Tempo Single Leg Romanian Deadlifts, pick load
3x6 Eccentric Dumbbell Pull Overs, pick load
3x10 Scap Pull-ups + 10 Scap Push-ups
3x5 Tempo Arnold Press, pick load

Eccentric Alternating Cossack Squats- 6 secs lowering
Tempo Single Leg Romanian Deadlifts- 3 secs down and up
Eccentric Dumbbell Pull Overs- 6 secs lowering
Tempo Arnold Press- 6 secs up and down

In American culture Sunday is a day of rest.
Enjoy the day! Do something that you enjoy or adds value to your life.
The performance triad includes rest.
Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

Use today to cheer and comment on your peers' logged results for the week!

You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

Push: (Strict) HSPU / RING DIP / PUSH UP

• 8 x 15 s on / 50 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP

• 4 x 8–12 z-press, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

Pull: (Weighted) strict pull up / banded pull up

• Find 5rm pull up, then
  4, 3, 2, 1 reps with the same weight, 3min rest between sets

• 4 x 8–12 one-arm dumbbell bent-over row, rest 60 s between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

Deload viikko. Ja sit KK :)