3-5 Rounds:
Single arm Landmine row 6+6,
10-20 KB Side Bend

Front squat complex

4 sets, every 3 minutes

3 front squat with 2 sec pause + 1 Front squat

Laske 1RM arviosta 90% ja käytä sitä prosenttien laskemiseen ohjelmaa varten. Painot lasketaan etukyykyn arviosta ja samaa painoa käytetään etu- ja takakyykyille.

4 x 7/13 @ 70% (7 etukyykkyä, joiden jälkeen välittömästi 13 takakyykkyä)

Sisäänajokyykyt:

A ) Back squat, build up to a heavy set of 4 tempo back squats. Tempo = 4:4:X (4s alas, 4s stop ja täysillä ylös)

B ) Back squat 1 x 8 with the heaviest weight from A.

Jos olet vasta päässyt hiljattain mukaan painonnostoharjoitteluun, niin aloita kyykkyjen tekeminen ensin sisäänajolla.

3-5 Rounds:
8+8 Landmine Press,
8+8 DB Bicep Curl

1) Front Box Squat - Regular Stance: 8 x 3 @80%, every 60s.
- If no 1RM Front Box Squat use 65% of 1RM Front Squat

2) Single Leg Box Jumps: 6 x 3 ea. Rest 60s after both sides complete.

BBC Weightlifting - Snatch

A ) Primer

Build up to a moderate weight that moves fast. Snatch hi-pull + hang snatch + snatch drop.
Stop at the knee and catch.
This is a primer so focus on speed and control.

B ) Worksets

Build up to a heavy set of 4 snatches that move well.
No ”tng”, no letting go of the barbell.
Two sets with the same weight before adding more weight.

”Three Stooges”, in teams of 3

100/70 cal row
100 box jump overs
100 power snatches 40/30kg
10 rope climb
100 power snatches 40/30kg
100 box jump overs
100/70 cal row

Deadlift (18 mins )
6x2reps
- dead stop
- find the daily max
- perfect form
- 2-3 mins rest btw sets

Beginner option : 5x5reps , work on technique with moderate weight!

Death by : wall ball @9/6kg + USA swing @24/16kg
Start with 5 reps each
1 min: 5 wall ball + 5 swings
2. min: 6 wall ball + 6 swings
3. min: 7+7
4. min: 8+8
5. min: 9+9
6. min: 10+10
7. min: 11+11
.
.
.Goal: round of 8. (12+12)

Banded Facepull-aparts + Banded Triceps Pushdowns x 5 Minutes Max Reps