Build to a heavy hang clean & front squat
*no more than 3 misses at 1 weight

Push press
3 @ 60%
3 @ 70%
3 @ 80%
3 @ 85%

Build to a heavy 5 rep back squat
Then 4 x 5 @ -10%

Alternate A1 / A2

A1. Strict press

H5 @ 3 RIR (80+%)
+
2 x AMAP @ 90%H5

Rest 1:00 before A2

A2. Pendlay row – 3 to 4 x 8-10 @ RPE 8-9 (1-2 RIR on all sets), Rest 2:00 before A1

– Build to a heavy five (H5) with 3 RIR (heavier than 80%1RM), THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H5.

With a partner,
AMRAP 20:00
7 Hang Power Cleans @70/47.5kg
7 Front Squats @70/47.5kg
150 Meter Row
*One athlete completes a full round at a time

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

AMRAP 30-45min
4min easy machine
20 kbs
20+20m s.a farmer carry
20s hollow hold
3+3 Turkish get up

PK 1-2, not too FAST !!!

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

Foam roll quads and upper back. 5mins of time.

Viikko 1
Treeni 1
Warm Up
3 rounds
1 min row, run, air bike
10 glute bridges
10-15 band pull aparts
10+10 suitcase / 10 goblet squat / 10 kb tater

Strenght
Back Squat 10,8,6,4 reps @55-65-70-75% of 1rm
Front Squat 3x5reps @50-60-70%
rest 2-3 min bwn sets

Metcon
6 sets of intervals
3 times with air bike 1x2 min and 2x1 min
rest 1 min
3 times with rower 1x2 min / 2x 1min
Go with fast pace on each work time, increase pace on each
round so dont start all out. Vuorotellen parin kanssa.
Tarkoitus on vetää 80-85-90% effortilla.
Nollaa näyttö aina alussa, vaihtoaika pyri pitään n.5-10 sek.
Ota kalorit ylös!

3:00 Row @ easy
2:00 Air bike @ moderate
1:00 Row @ moderate
+
2 Rounds
5 Jefferson curls
3 Skin the cats on rings
10 Table top pulses
+
Build to workout weight for the barbell moves
* few short sets (10-15) of double-unders between barbell sets
+
EMOM 3 @ workout weight
4 Deadlifts
3 hang power cleans
2 Shoulder-to-overheads
10 Double-unders

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 SLOW Zottman Curls
1:00 Lat Foam Roll
10 Banded Ws
-Rest as Needed b/t Sets-

Barbell bent over row 4x12 reps

Maastaveto 3x4x80%

Etukyykky 3x8x70%
-etukyykyn maksimista

Kapea penkki 5x8-12x55-65%
-stopit