Advanced athletes use variations chains, platform etc…

On the minute:
8 x T2B Strict

3 rounds:

• In 1:00min: Max Reps Double KB Clean and Jerks @ 2x24kg/16kg
• 30s. REST
• In 1:00min: Max Reps Double KB Walking Lunges @ 2x24kg/16kg
• 30s. REST
• In 1:00min: Max reps Sit-ups
• 30s. REST

Bench Press

6 Sets of 4 rep. +75%

After each set 6 One ARM DB Rows each arm. ( No supported )

Time 20 minutes.

At the Gym

1.
EMOM12
1. 5 Back Squats
2. 5 Front Squats

*Go by the feel with weights! There is not a lot of rest so don’t go too heavy - Focus on good posture.

2.
Conditioning
3 x
1 minute on 30 sec off (18 min)
1. Single arm over head walking lunge (Change after 1/2)
2. Burpee box jump over
3. Goblet walking lunge
4. Row / Bike

*Moderate pace throughout the set!

OR

Anywhere

1.
Legs and core
3 x
10 Stealth walk to pistol squat
10 hollow rocks
10 Hawaiian pistol squat
10 arch rocks
10 Air squat to pistol squat
20 sec hollow hold
10 Super hero moonwalk pistol squat
20 sec arch hold
*Rest as needed

2.
Conditioning
3 x
1 minute on 30 sec off (18 min)
1. Single arm over head reverse lunge (Change after 1/2)
2. Burpee
3. Goblet reverse lunge
4. Chair step ups

*Moderate pace throughout the set!

Pistol squats

https://www.instagram.com/p/B_uT1uPgRrH/?utm_source=ig_web_copy_link

Olympia Total

1RM työntö

1RM tempaus

Tai harjoittelua tekniikan kannalta.

Push Press 5x2

5x5
5 sets of 5 reps

6x2 Split Jerk

Heavy Single Thruster