Whitten ja sen jälkeen leppäillään / kevennellään juhannuksen yli.

Viikko 4
Tältä viikolta volyymia pikkusen alempana, ja voit keventää jättämällä esim accessoryn pois tai ekstroja / jonku treenin tarvittaessa. Jos tuntuu hyvältä niin anna mennä vaan normaalisti.

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then 2 rounds of :
1:30 cardio machine @easy/mod pace
5+5 squat strech
5 push up to downdog pose
5 goblet squats
5 goblet hold press
5 goblet hold thrusters
5 burpee box step overs

Cool down
2-3 min light cardio
3+3 min tennis/lacrosse ball to trapezius area
1.5-2 min banded scalene strech R/L
10 cat cow strech

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
10 scapula Pull ups
10 kipping movement

With barbell go 2 times through this:
3 snatch deadlifts
3 Muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

Rästi

When going to class, if possible, perform this prior to class.
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Yet with good form. Don't let the ego do the lifting, you will get hurt.

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Week 1 workout for bench press. Using the example above, if your 1RM is 100kg, you calculate all your percentages from 90% of that max, or 90kg.
So you're using 58.5kg (65% of 90) x 5, 67.5kg x 5, and 76.5kg x 5 or more unbroken set. Rest 90s. to 2 min.

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

5min of DU or Triple under
practice
Then 3 rounds:
10m Crab walk
8 Med ball cleans
6 Tempo push ups (5sec.
descent)

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2+2 Perfect stretch

Mobility

A: No hook no feet snatch doubles up to heavy

B: No contact squat clean + squat clean 3x1 @80%

C: split jerk practice from rack