Tall split jerk x 2 x 5 rounds
EOM 20 minute push jerk + split jerk (60 % 1 RM starting weight)
Strict press x 50 (BW 25 - 50 %) try to keep rest time short

3 x 2-o tempaus

3 x 3 valakyykky

AMRAP 12 min:
- 15 Deadlifts (40/25 kgs).
- 10 Burpees over the bar.
- 5 Power cleans (40/25 kgs).

A)
21-15-9 reps for time of:
185-lb. front squats
14-lb. med-ball GHD sit-ups

B)
5 rounds for time of:
Row 500 meters
135-lb. bench presses, 15 reps

yläkropan voimaa osa 2

Smolov week 5 day 1

back squat
7@40-60kg
3 @80-90kg
7x5 @95kg

Push-press (5-5-5-5-5)

Back squat 5RM. In 20 mins

Per chi ne ha bisogno:

• 5 x 10 Strict HSPU ( Any Progression)
  https://vimeo.com/175132137

• 8 x 3 Strict Ring dips https://vimeo.com/175183194
  (weighted @ 10% of Body weight if possible)

• 0:10's Hold in support at end of set https://vimeo.com/175047617 (Support Demo)

• 5 x Pull-up Complex:
  3 Strict pull-up https://vimeo.com/175741058
  2 bar muscle-up https://vimeo.com/216413837
  1 Strict pull-up

• 5 x
  5 weighted scapular depressions https://vimeo.com/175180445
  5 cuban press https://vimeo.com/176091666
  10 alternating "I's & Y's https://vimeo.com/176091658

tempaus 3 x 3