Takakyykky 4 kertaa, 60% BS maksimista.

4 - 4 - 4 - 4

Hitaasti ja hallitusti alas, terävästi ylös.

Rinnalleveto 1RM kyykkyyn tai raakana
rakenna arkimaksimiin 15 minuutissa

Treeniviikko tuntuu varmasti jaloissa, mutta katsotaan miten painonnosto kulkee

EMOM x12

power clean + hang power clean

5 x 3 @ 85-95%

5 - 5 - 5 - 5 - 5

2 rep reserve every set

8 Strict Shoulder Press

Build to a heavy set of 8 presses in no more than 5 sets.
Then do 3 back off sets at 90% of heaviest weight.
AMRAP in last set.

In 20 min.

Shoulder Press ( Deadstop )

8 x 2 @ 85% +

Go Every 2:30

Open Workout 21.3:
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters

♀ 65 lb. ♂ 95 lb.

Time cap: 15 minutes

Floor Press
5x3
@ 50% of 2RM

Bike Erg

Max steady 5-minute effort for average watts/total calories/distance
Your goal is to test the highest STEADY pace (avg. watts) you can maintain for 5-minutes.

Setup. Work through the PM monitor on the bike as follows:
1) “Select workout”
2) “New workout”
3) “Single time (5:00, split time 1:00)”

Rest 10 minutes before FTP 20