Open prep 1
10-20-30-20-10
Back rack lunge @45/30
15 Sit up
10 Cal Row

Kevennetty viikko

EVERY 1.30 MIN x 10
odd) 8 + 8 1-leg DL /w 1kb
even) 8 + 8 rev. Lunge w/BB

For time:
10 Pull-ups
30 V-Ups
10 Pull-ups
20 V-Ups
10 Pull-ups
10 V-Ups
10 Pull-ups

1. Power Clean 3
2. Front Squat 4-6
3. rest @ weight that allows you to go UB

Kevennetty viikko

3 x supersarjat
a) 15 goblet squat
b) 20 air squat
1min lepo välissä

100 askekyykkyhyppyä
for time

3 x 1min ON / 1min OFF
seinäkyykkypito
(tarvittaessa paino syliin)

Every 90s x 7
4-10 kipping pull up /c2b

Accessory
3 Rounds for quality
Windmill 4+4
KB Seated press 4+4
Band Lateral rotation 8+8
Alternating v-ups 8+8

3x5 Push Press @1RM Shoulder Press

Tempaus roikosta 5x2

Deadlift 6x4 65-70%
Rest 1:30 min

Deadlift

5x6

*Pyri lisäämään vähän painoa viime viikkoon

Deficit deadlift
5-4-3-2-2-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%,
2r @ 85%, 1r @ 95%, 1 @ 95%, 1r @ 95%
Use 10-15kg plate under your feet.