Deadlift
5x5
Use the same Light Weight for All Sets. This is a Deload Week.
Week 5 of 6

• if you missed 2 or more sessions of the program then go for RPE 9, otherwise RPE 6 !

DELOAD WEEK

A) 4x2 tall split jerk
*Technical weight

B) 6x3 split jerk @50-70% 1RM

C) Accessory
3 rounds for quality
15-20 banded face-pull
30-40s/side banded clam shell hold

1km Ski-Erg

RX
FOR TIME
250/200m Row/Ski
40 Russian KB Swings (32/24kg)
30 Walking Lunges
20 up-down to target
500/400m Row/Ski
30 Russian KB Swings
30 Walking Lunges
20 up-down to target
750/600m Row/Ski
20 Russian KB Swings
30 Walking Lunges
20 up-down to target

Bike Erg option double the required metres.
RPE 7,
Timecap: 20 mins

FINISHER
3 SETS
12/12 Single Arm Banded Dante Rows
10/10 SA KB Upright Rows
8/8 KB Around the Worlds
-Rest As Needed b/t Sets-

40 double-unders
10 push presses (30/42,5 kg)

ScaledWOD
AMRAP 8:
30 single-unders
10 push presses

20min laadukkaasti 2-3hlö tiimissä

30 Cal kone
2-3 Köysikiipeily
6 Hiekkasäkki tai Seinäpallo olalle
2-6 Seinäkävely

*Yksi tekee, muut lepää.

A. EMOM 20
1) Row for cal
2) 10x7,5m Shuttle run + Max Burpees
3) 12 Ground to Overhead 20/15kg + Max Sit-ups
4) 12 Wall Balls + Max Double Unders
5) Rest

Rest 3 min

B. EMOM 20
1) Bike for cal
2) 6 Single Arm Devils Press 22,5/15kg + Max Shuttle runs
3) 12 Toes-to-bar + Max Pushups
4) 12 KB Swings 24/16kg + Max Box Jump Overs
5) Rest

Clean complex: (15-20min)
1 Clean pull + 1 Squat clean + 1 Hang squat clean

Huom!
Nousevin painoin 75-80% asti ja sillä 4-5 työsarjaa.

Snatch complex: (15-20min)
1 Snatch pull + 2 Hang squat snatch

Huom!
Nousu 75-80% asti ja sillä 4-5 työsarjaa.

Emom 20

1) 1-10 MU/ C2B/Leukaa
2) 4-8 Pistoolikyykkyä
3) 15-20 Istumaannousua
4) Lepo