Mobility:

Shoulders banded internal & external rotation
Good mornings
Squat morning
Wall angels
Cat-cow
Baby makers

Dynamic warm-up:
DL empty bar & light weight warm-up

EMOM10:
1. 3 Deadlifts & 5 lateral burpee over bar

Scaled:
1. 3 DL & 3 lateral step overs

Pick a weight that allows you to do all the needed reps without too much fatigue!

For 30 minutes

Kipping practice:
-Arch / hollow
-Kipping w/pause at the top (push away)
-Kipping with feet together

Butterfly practice:
-Movement pattern w/ feet on ground or box, arms only
-Bicycle kick
-Strict fall through

Seeking for good technique @ 40%
5 x 5 Clean Pull
5 x 3-Position Clean (Hip, above knee, starting pos.)
5 x 3 Split Jerk
5 x Perfect Clean & Jerk

5x5 Bench Press

5 toiston maksimi teknisesti hyvä maksimi:

Shoulder press

3 yritystä.

raaka rinnalleveto 2,2,2,2 (nousevilla painoilla)
taout 2 min.

90 minutes of basic conditioning

HR @ 70-75%

Find your 1 RTM = 1 rep technical max
This will work as your reference for the upcoming progressions
Post your score and weaknesses to compare to the later re-test

Erilaisia painonnostotreenejä.

STRENGTH

Front Squat 3x5, rest as needed

RPE 4 to 4+

Target: not all out