Jefferson Curl 3x10

Stoppi-kyykky 4x4x40%
-3s stoppi

Kyykky 2x95%

Yhden käden kulmasoutu 4x10 / käsi
-eli niin iso paino mikä pysyy näpeissä

Vatsarutistukset 50 toistoa

Warm Up
3x40s easy&20s mod%10s fast cardio, rest 20s bwn
then band pull aparts and banded hip activation
then barbell warm up for power snatch and pc&pj

Strenght
Power Snatch 4x5@70-75% of 1rm power snatch
rest 1.5-2 min bwn sets
Power Clean&Push Jerk 4x5@70-75% of 1rm power clean&jerk
rest 1.5-2 min bwn sets

Metcon (time cap 16 mins)
3-4 sets of
240m run / 1 min - 1 min 15s air bike
8-10 deadlifts 40-50% of 1rm
alt time full round with partner or rest 1:1 bwn sets

5x30s On /30s Off

1) echo
2) push up
3) shuttle run
4) DU

maastojuoksu

A) EMOM x 6 MINUTES
MIN 1 - :15/:15 Single Leg Single Unders
MIN 2 - :20 Tall Jump Single Unders + :20 Fast Single Unders
MIN 3 - Rest

B) EMOM x 6 MINUTES
MIN 1 - :30 Jump Rope Practice
MIN 2 - Rest
Be sure to practice different options rather than just basic singles or doubles.

BENCHMARK WEEK

1RM weighted pull-up

5 kierrosta

15 Istumaannousu
20 askellus laatikolle
25 Kahvakuula heilautus
30 Kaloria laite

Build to a 1-Rep Clean & Jerk
or
Technique practice!

shoulder press 3x6

* -nouseva paino
-lepo 3-4min sarjojen välissä*

A1) HS Against the box 3x48s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 3x4