Strict HSPU technique (10-15mins)
- scaling is using only abmat but no plates under the head !!!!
- boksz, floor , negative etc...
-Accumulate 30 reps

RestDay!

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

MUSCLE SNATCH
5x3@kevyt pal 2min

MUSCLE SQUAT SNATCH
5x2@kevyt pal 2min

BOX JUMP Straight Leg
5x6 pal 2min

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

A,
Bench Press 1x1

Use the heaviest weight you can for the set.

Find a 1 RM for the day.

B,
Dumbbell Bench Press 15-15

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Dumbbell Tate Press 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
Dumbbell Rollback 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

E,
Single Arm Dumbbell Bent Over Row 20-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

2x 10 L/10 R

F,
5 rounds for time of:
Double Kettlebell Front Rack Carry @32/24kg, 30m
10 Clusters@43/30kg

Goal: Sub 12 min

G,
4 rounds for max reps of:
Single Arm Kettlebell Overhead Hold, pick load, R 20 secs
Rest 10 secs
max rep Band Pull Aparts, 20 secs
Rest 10 secs
Single Arm Kettlebell Overhead Hold, pick load, L 20 secs
Rest 10 secs
max rep Band Face Pulls, 20 secs
Rest 10 secs

"Shoulder Maintenance"

For time

• 20 back squats
• 40 toes-to-bars
• 60/40-calorie row

♀ 155 lb ♂ 225 lb

A,
1x [ 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ]
1x [ 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ]
1x [ 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ]
1x [ 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ]
1x [ 1 Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
75 Hang Power Snatches, 61/43kg
180 Bike Calories

Accumulate in any order.

Complete in teams of 3.

2 people can work at a time while 1 person rests. Rotate through as needed.

C,
3 rounds for quality of:
Single Arm Suitcase Carry, pick load, R 15m
10 L/10 R Lateral Med Ball Toss, pick load
Single Arm Suitcase Carry, pick load, L 15m
Hanging L-Sit Hold, 20 secs

Tabata -Alt between hollow & arch for 4 mins

Practising bringing the knees into the chest as far down as you can while remaining balanced against the wall (last week we did lowering the head down) so we are progressing this further

Underhand pull ups (chin ups)
5 x 4 (scale back the number if needed) or go for chin over bar holds underhand

EMOM/6
1. 45 seconds max farmers carry
2. 10 Russian press ups or standard press ups

3 rounds for quality:
15 Barbell Bicep Curls 30/20kg
15 DB Skull Crushers 20/15kg
15 Reverse Bicep Curls, empty barbell
20 Push-ups
- Rest as needed btw rounds