päivän maksimi

3-4 rounds, tempo 3101

10-15 single arm dumbbell press
rest 60sec
10-15 single leg glute bridge
rest 60sec

• do more sets, reps or use more weight than last week

8x High Hang Clean + 2 Jerk

• Work around 70-85% of max Clean and Jerk

Push Press 5x6

"Nostotalakoot"

Find Clean 1 RM in 20 minutes. ( Squat & Power Both allowed )

• Liikkuvuus
• Voima
• Rohkeus

~50% Squat Clean of Deadlift = OK
~65% Squat Clean of Deadlift = Advanced
~70% Squat Clean of Deadlift = Pro

On mahdollista myös, että rinnellekääntö onnistuu, mutte et pääse kyykystä ylös. Tällöin voimantuotto vedossa on hyvä, tarvitsee vain kyykätä lisää :)

For quality: 30 strict pull-ups

Etukyykky 3x5 toistoa

samat painot, tauot 2 min.

Back squat

5 x every 3 min
6 reps, start around 70-75% of

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Goal & Intensity
-The main goal is to build strength and control in one of the most transferable movements in training.
-back squat develops the posterior chain and core stability, improving posture and joint resilience.
-Load should feel heavy but stable (RPE 7–8).
-Each set is practice in producing maximum force without losing form.

Finisher: 40 x abdominal twists

3 x 12 / side
AHAFA