Every 1:30 12 x

@ 59% of 1RM Back Squat

1) 3 x Front Squat
2) 6 x Back Squat

Lihakset ja nivelet vetreiksi tällä venyttelyyn ja mobilisointiin keskittyvällä tunnilla.

Find your 2RM Snatch

Squat clean 1-1-1-1-1-1-1

DELOAD WEEK

Back squat
- 1x5@60%
- 1x5@70%
- 1x5@75%
- 1x5@75%

Front squat:
1x5@65%
1x5@70%
1x5@75%

10 Back step lunges 60/40kg
Front rack

Try to add a bit of weight from previous weeks

Warm-up:
1 round:
400m ergo
20 goblet squats (db)
5 push ups
10 jumps over rower / db
5 inch worm + 2 push-ups
10 hollow body rocks
10 wall facing squats
10 db thrusters
5 burpees

Warm-up 2:
Thrusters (bar) BUILD UP:
5-5-10-10-15

This workout is going to feel long and tough.
Pick a weight you could do 10-12 thrusters unbroken with when fresh.

For time:
100 Thrusters (42,5/60kg)
* 5 Burpees at the start of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up.
Repeat until 100 total thrusters are completed.

If athlete does not finish score is number of rounds and reps completed.

TC: 30 minutes

Wendler cycle 3-3-3+

”DT” valitse paino niin että pystyt tekemään ensimmäisen kierroksen ilman taukoja

5 kierrosta 70/47kg

12 maastaveto
9 rinnalleveto riipusta
6 työntö

aikaikkuna 10-20min

2 x Snatch
@70%