Kyykky 3x7x75%

Etukyykky Nousu ”kovaan vitoseen”
-halutessaan Max5 jos paukkuja riittää
-ei fail!!!

Goblet Squat 3x20
-joka sarjan jälkeen Lankku x 60-90s (lisäpaino tarvittaessa)

3 rounds for time
15/12 cal row
15-12-9 box jump 60/50

Rest 2min

3 rounds for time
15 KB swing 24/16
15-12-9 toes to bar

Rest 2min

3 rounds for time
15 wall ball 20/14
4-3-2 wall walk

Shoulder press 3x8
* -lepo 2-3min
-vakio paino
-lisää painoa edelliseen viikkoon*

4rounds:

15/12cal ski

• max reps ttb

rest 2min

Score total reps of ttb / 1 kierros on = Hiihto kalorit, yksi maksimi sarja ttb

Aikaa vastaan

500m Juoksua

3 kierrosta:
15 Raakariveä 45/35kg
10 T2B

500m Juoksua

Tc: 25min

Shoulder press x 4 (65 - 75 %)

3-4 rounds for quality:
8-12+8-12 bulgarian split squat (weight anywhere) / RIR2
8-12+8-12 seated leg raise over object
30s double db / kb farmer's hold (go heavy!)

Huomioita: Bulgarialaisessa heikompi jalka ensin, mätsää sitten toistot vahvemmalla jalalla. Tämän on tarkoitus tasoitella puolieroja.

WARM-UP

12:00-15:00 minutes for quality & minimum rest of:
:45s Erg
10 Cossack squats
10 Alternating arm dumbbell snatches
5 Box jumps
5 Muscle snatches
5 Snatch grip behind the neck shoulder press
5 Overhead squats
10 Snatch grip overhead full body twists.

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SNATCH

Primer

Hi-Hang snatch + Hang snatch + Snatch,
Build up to starting weight in 10:00 minutes.

Worksets

Snatch,
8 sets of 4. Lift every 2:00 minutes.

• No tng
• No letting go
• 2 x Same weight before adding more weight
• Climbing weight until lifts start to slow down

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CLEAN & JERK

Primer

Power clean + Front squat + 2-3 Split jerks with pause at the bottom of the dip and the catch. ,
Build up to starting weight in 10:00 minutes.

Worksets

Power clean + Split jerk,
8 x (1+4). Lift every 2:00 minutes..
• 2 x Same weight before adding more weight
• CLimbing weight until lifts start to slow down.

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STRENGTH

Back squat,
5 @ 65%
5 @ 75%
5 @ 85%

Front squat,
EMOM 5: 5 Front squats @ 60%

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BONUS

Strict pull-ups / Banded pull-ups,
4 x Max reps

Seated Arnold press with dumbbells,
3-4 x 15 (moderate)

Core:

3 Rounds,
15 GHD Sit-ups
15 Hip extensions

3 kierrosta aikaa vastaan:

• 5 käsilläseisontapunnerrus
• 10 push press (N 30kg / M 42,5kg)
• 15 tempaus (N 30kg / M 42,5kg)
• 20 swingi (amer.)(N 16kg / M 24kg)

Back Squat 4x5 @77,5-82,5%