E2:30
4x5 shoulder press
- RIR 2-3 viimeisellä setillä
- voi tehdä samoilla painoilla kaikki sarjat tai rakentaa kohti päivän tavoitepainoja

Aloitetaan tällä parin kuukauden olkapäiden maksimivoimaprogressiota. Jätä siis ohjeen mukaisesti varoja painoihin, jotta on mitä korotella tulevilla viikoilla.

Overhead or Front Squats
12-10-8

• RPE 5
• Start Light and build to Moderate. Thisis a deload week.

3 rounds for quality
10 back rack reverse lunge (alt.)
12-14 bent over row

Partner AMRAP 20

4 ttb
6 stoh@50/35kg
8 box over jump

3 rounds

4min work
450 / 400m row
20 box jump 60/50
AMRAP power snatch 50/35

4min rest

*Result is the total amount of power snatches

In teams of 4

3 x AMRAP 12
A)
max calories machine 1.
max calories machine 2.
max reps sit up
REST 3MIN
B)
max calories machine 1.
max calories machine 2.
max reps air squat
REST 3MIN
C)
max caloriesmachine 1.
max calories machine 2.
max reps up&down

3 athletes move, 1 athlete rest / split anyhow

2 rounds

AMRAP 4
10/8 cal row
6 burpee over rower

Rest 3min

AMRAP 4
8 clean & jerk @42,5/30
8 toes to bar
6 bar over burpee

Rest 3min

YGIG 15 min AMRAP

Toistot: 2-4-6-8...

Raakatempausta (kevyt/keskiraskas)
Bar facing burpeeta

4 Rounds

10 Thrusters

25/20 Cal Row

Rest 3:00 b/t Rounds

Increase weight on Thruster as needed

PERFORMANCE
AMRAP x 16 MINUTES
3-5 Strict Handstand Push-Ups
10 Box Jumps @75/61cm
15 Air Squats
20 V-Ups

---

FITNESS
AMRAP x 16 MINUTES
5 Pike Push-Ups / Box Pike Push-Ups
10 Box Jumps @higher than normal
15 Air Squats
20 Sit-Ups

• RPE 7
• Video: https://vimeo.com/872852222?share=copy