10min EMOM
Power Snatch + Hang Snatch + 2 Overhead Squats
(Work up to heavy)

EMOM3 x 7

Bench Press x 2

Loading per set (by %): 70, 70, 75, 80, 85, 85+, 85+

Pyri hakemaan hyvä penkkipäivän tulos - kaveri varmistaa raskaimmat nostot!!

Ja jos se ei menekään yrittäessä kuin kerran niin se on varma 1RM!!

2:00 L-Sit
Every break: 10 GHD Sit-Ups

On the 2:00 x 7:
3 Hang Squat Cleans + 1 Jerk

On the 2:00 x 5:
2 Front Squats

On the Minute x 3:
1 Front Squat

6 sets, E3MOM: Squat Clean + 2 Front Squat + Jerk

Use AHAFA weights. Jerk can be done anyhow. Start a new round every 3rd minute.

5xAMRAP4
3 Power clean 60/43
6 Push Up
9 Air Squat
12 DL
1 min rest after every AMRAP
Your result is all reps together

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

3-5 rounds for quality:

5+5 KB Windmill
1-3 False Grip Walk Ins, 3-5sec hold
5+5 Overhead Lateral Squat
30-45sec Banded Lateral Walk
10sec Banded Core Hold

Accessory Work

3-4 rounds, rest as needed

10-20 Parallette Push-Up
3-10 Chest to Rings Pull-Up

Vapaaehtoinen, todella suositeltava cool down. Souda/hiihdä/pyöräile tai juokse todella iisisti 10 min. Rullaa reidet ja pohkeet kunnolla ja juo vaikka kupillinen kuumaa ja heitä hetulaa kavereiden kanssa.

4 rounds
10 kb OHS box over step ups 24kg/16kg - 60cm/50cm
8+8 kb clean and jerks 24kg/16kg
10 kb sit ups 24kg/16kg