CFJKL Powerlifting Block 1 Monday - Week 1

30 m / arm

3 sets

EMOM 20
40% maksimista (räjähtäviä toistoja)
- rive+työntö x 2

2 min lepo

EMOM 10
40% maksimista (räjähtäviä toistoja)
- rive taskulta x 2
- rive polven päältä x 2
- työntö x 1

EMOM 20

1 min : 2 High Box Jumps
2 min : 10 m sprint

5 x 3:00 work; 1:00 rest
15 Supinated Barbell Rows @42.5/30kg
30 Russian Swings
45 Double Unders
Remaining time Cal Row/Bike/Ski

Each round has a 3:00 cap. So 3:00 work, 1:00 rest
Goal is consistent output all 5 rounds and a sub-max effort.

16 minute AMRAP

11 Hang Power Cleans @ 35kg
11 Bumpers
11 Thrusters @ 35kg
11 Pick-ups

2 minute silence on the 11th minute

A: Partner WOD
20min amrap
3 CTB
6 HSPU
9 RKB swing 32/24kg
* Alternate full rounds

2x 1800m, +100 - +150 cooper tavoitevauhdista.

6 min rest btw set

Bent over barbell row (supinated) 4x10 reps

A: Hip power snatch+ hang power snatch +low hang squat snatch 4x3
B: Power clean+ double front squat+ split jerk 3x4
C: Front squat @75% of max front squat 4x3

Hyvvee Juhannusta! 🌿🌞

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle