Seated Shoulder Press

7-7-5-5-3-3

Go every 2:30

Bench press 2x2

40min for quality:
600-800m run / row / ski / 1200-1600m bike erg / 40-50 cal echo bike (target ~5min)

into 2 rounds (after every other machine a, every other b):

a) 6-10 strict T2B / knee raise / tuck up
8-12 + 8-12 s.a. bent over row

b) 10-15 double db rear delt flies
8-12 landmine twist (1 rep = both sides)

RPE 6 / zone 2 (HR 60-70% of HRmax)

Ty-veto riip cm lattiasta
3sarjaa
-4

Split jerk

3-2-1
3-2-1
3-2-1
1-1-1

Find 5RM for the day

Then 5 reps @95%
Then 5 reps @90%

A) Power snatch + snatch
5 x 2+1 x 70-80% / rest 2 min

B) Snatch push press + overhead squat
3 x 3+3 x 60-70% / rest 2 min

C) Core - 3 rounds for total reps
1 min V-ups
1 min sit-ups
1 min rest

Työntöveto
3sarjaa
-3

2:00 plank hold
30 box jump-overs
80-m DB farmers carry (15/22.5 kg)
2:00 plank hold
20 box jump-overs
80-m DB farmers carry (15/22.5 kg)
2:00 plank hold
10 box jump-overs
80-m DB farmers carry (15/22.5 kg)
– Use two dumbbells.

For time:
1:00 plank hold
20 box step-up overs
80-m DB farmers carry
1:00 plank hold
15 box step-up overs
80-m DB farmers carry
1:00 plank hold
10 box step-up overs
80-m DB farmers carry
– Use two dumbbells.

DELOAD WEEK

3 rounds at a sustainable pace

3 min AMRAP: 8 toes to rings + 4 burpees to rings
3 min: easy row
3 min AMRAP: 32 double unders + 16 reverse lunges
3 min: easy shuttle run (7m)