Push Jerk
Build to a heavy double in 6 sets working on technique and building weight as you see fit.
Rest 90s - 2:00 between sets (heavier sets rest on the longer end)

Option: Work on technique
Improve on last week if possible

25min ajan laadukkaasti

8-10 toistoa/liike

Hauiskääntö tangolla
Ranskalainen punnerrus tangolla
Vipunosto sivuille
Vipunosto taakse
20-30s. Kuppipito
Lantion nosto yhdellä jalalla

10 min AMRAP
10 single arm DB STOH 22,5kg/15kg
10 DB box overs 60cm/50vm
40 DUs

100 tuplanaruhyppy tai 200 yksittäinen hyppy
60 askelkyykky
60 kahvakuula heilautus
100 tuplanaruhyppy tai 200 yksittäinen hyppy
50 askelkyykky
50 kahvakuula heilautus
100 tuplanaruhyppy tai 200 yksittäinen hyppy
40 askelkyykky
40 kahvakuula heilautus

Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk

*Score = Heaviest Load

WARM UP

2 Rounds. . .
0:30 Lateral Steps
10 Standing Fire Hydrants (each side)
3 Pausing Squats (0:10 pause in the bottom)

**[NO HIP HALO]
2 Rounds. . .
0:20 Glute Bridges
0:20 Hollow Body Rocks
0:20 Slow Air Squats

**HIP STRETCHES
0:30 Active Spiderman
0:20 Static Spiderman
0:20 Runners Lunge
0:20 Half Kneeling Hamstring Stretch
0:20 Adductor Stretch
(all on one side then switch sides)

TECHNIQUE & BUILD

**EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Power Cleans
5 Front Squats

3 Pausing Power Cleans (0:03 pause in the catch)
3 Pausing Front Squats (0:03 pause in the bottom)
3 Pausing Push Jerks (0:03 pause in the catch)

1 Power Clean + 1 Front Squat + 1 Push Jerk

Add weight --> PART 1

On the minute for 15min
1. One arm DB hang cluster 22,5/15
2. Unbroken set of push-up
3. Rest

Floor press
4-3-2-3-4

Start with moderate weight. Build up and
go back down with same or heavier
weights.

7x3

(V1-V2)
-Sama kuorma kun viime viikolla. (75-80%)

E4MOM for 12min (3 Rounds total)
300m Run
3 Rounds
6 Pull-ups
8 V-ups
12 Squats

If you scale running to Airbike or Row, go with following:
Airbike: 23/18cal
Row: 400/300m

Emom 21

1) 5-10 Raakaa leukaa tai rengassoutua
2) 5-10 Etukyykkyä 60-70%
3) 5-10 Punnerrusta