DELOAD WEEK

"Tabata That!"

Tabata Medicine ball clean 20/14
Rest 1 minute
Tabata Double under
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata KB swing 24/16

PERFORMANCE
AMRAP x 17 MINUTES
200m Run / 1 x Stairs
6 Box Jumps Step Down @ 61/51cm
14 Alt. DB Hang Power Clean @50/35lbs
*Increase Box Jumps by 4 reps each round

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FITNESS
AMRAP x 17 MINUTES
200m Run / 1 x Stairs
6 Box Jumps Step Down @ 45/51cm
14 Alt. DB Hang Power Clean @35/10kg
*Increase Box Jumps by 2 reps each round.

• RPE 8
• Video: https://vimeo.com/803100558

With a partner Rounds/Time:
”Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats
- One athlete completes a full round at a time

Then right into,

For Time:
”Annie”
50-40-30-20-10
Double Unders
Sit-ups
- One person works. Split as desired.

Yleislämmöt väh 5-10min: joku ergo + yleistä heilumista

Lajikohtaiset pumppaavat venytykset: takareidet, pakarat, lonkankoukistajat, alaselkä, etureidet, pohkeet

Kevyt takaketjuliike 3x10 (jefferson curl paras vaihtoehto)

Lantion aktivointi 3x20 (etuheilautus 👌🏻)

Tangolla 1-2x12-20 (suorinjaloin mave)

Vitosia 50% asti

Kolmosia 70% asti

Tästä eteenpäin ykkösiä…

A) Clean and jerk singles.

Build up to a heavy single clean and jerk. Max out.
You are allowed 3 failures before calling it quits.

B) Front squat open set

Use 94-100% weight and do a single set of as many reps as possible of front squats. Rep range 2-10 reps.
If you don’t know your 1RM, then use a heavy weight you feel confident in hitting around 3-8 reps max.

Use Epley’s formula to calculate new 1RM estimate

(Weight x Reps x 0,0333) + Weight
= Estimated 1 rep max

A - Snatch

Snatch
4 Rounds
3 sets of 2 @ 77-80%.
Lift every :45s

Rest 3:00 min between rounds

B - Hang power snatch

L. Hang power snatch 4RM OTD,
Then 3 sets of 3 @-5-15kg

C - Squats

Nousu kolmosilla @87% asti.
(Laske prosentti 90% 1RM arviosta)

Optional:
3-4 Rounds of:
5-10 Glute-hamstring raises (GHR)
10-15 Back extensions
10-15 Hip extensions
*Unbroken sets with 2:00 min rest between sets. Tailor ghr to hamstring curl on rower if needed

2-3 hlön tiimissä 17min AMRAP

30 Mavea 45-50%
30 Istumaannousua
30 Leukaa/ Rengassoutua
30 Cal koneella

Kesäkauden avajaiset

"Murph"
For time
1,6km run
100 pull-up
200 push-up
300 squat
1,6km run

Time cap 50min
*You can share the reps as you like. Run is in the beginning and at the end.
*You can also do partner version and share the reps with partner.

HUOM! Muista ottaa juoksuun erilliset kengät, jotka vaihdetaan eteismatolla ekasta juoksusta sisälle saavuttaessa ja takaisin jalkaan viimeiseen juoksuosuuteen lähdettäessä.