Split jerk 5-7x 3

60-70%

From rack

DELOAD WEEK

A) Rowing technique

B) Rowing progression VK 5/6
2x 5min on / 5min off
2-3s faster than average pace in 2km test

Kuuden viikon soutuprogressio, jossa otettiin VK1 2km soututesti.
Testistä saatu keskivauhti määrittelee soutuprogression intervallien vauhdin viikoille 2-5. VK6 testataan 2km soutu uudelleen.

Shoulder Press
Build to a heavy double with full 3 second pause in the bottom between the reps.
- Approx 6-8 sets to find the double.

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts
Bar-facing burpees

102/70kg

Time cap: 10 minutes

2RM, jonka jälkeen 2x maxtoistot - 5-10kg siitä

Amrap 21min
400m Run
21 x Push Ups
21 x Box Jumps
15 x Burpees
9 x Pull Ups

Bar Muscle-Up Practice

Accumulate 20-30 reps at the appropriate level

1. Bar Muscle-Up
2. Banded Bar MU
3. Jumping Bar MU Step 1 to 3 are best practiced if you have a base of 3+ Strict Pull-Ups and 3+ Strict Deep Dips
4. Russian Dip with Feet on Floor + Tough Ring Rows (get 20-30 of each)
5. Push-Ups + Ring Rows (get 20-30 of each)

Build up a heavy Farmer's walk in 15min. One drop and turn.
Rest as needed

For time
15 Power Snatch 60/40
15 Ring MU
15 Power Snatch 60/40

OR

For time
15 Power Snatch
30 cal assault Bike
15 Power Snatch

4RM
-Merkkaa viimeisten viiden nelossarjan kilot.