WEIGHTLIFTING

C&J

EMOM x12
1-3@RPE 3
4-6@RPE 3+
7-9@RPE4
10-12@RPE 4+ (1-2 reps in the tank)

Bs
3x2 87,5%
2x2 87,5-92,5%

Deadlift

4 x 2 up to 80-85 %
Rest as needed between sets.
Go by feel and build up to a heavy set of the day but not absolute max

Päivän % on ohjeellinen. Go by feel. Kaikki sarjat saavat olla tiukkoja ja voit nostaa jokaiseen sarjaan hieman painoja jos tekniikka pysyy kasassa.

Press 5x5 v2->v1
Weighted pull up 5x5
Superset

15:00 as a class;

Keep the sled(s) moving. Use teams of 3-5 people and rotate through as needed.

Split Jerk: 1RM. Rest 2:00
- Build to a 1RM (3-4 singles above 90%)
- Option: Work on Technique or perform Push Press for a heavy triple.

8min AMRAP:
Row 1200/1000m, while partner hangs.
As many partner Sit-ups w. medicine ball as possible.
You can only row when partner hangs from the bar. Every time you come off, you have to switch roles.

5min rest

8min AMRAP:
40 Hang Power Clean (40/30kg),
40 STOH,
40 Box Jump

1) Front Box Squat: 8 x 2 @60-65%, every 60s.

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2) Broad Jump: 3 Attempts at Max Distance.

Helen
3 Rounds
400m run
21 swing 24/16kg
12 pull up

15 min tc

WEIGHTLIFTING

EMOM x9: 3 Push Jerk

Bar form the rack or blocks

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4

Easy with the loading, concentrate moving well.