Bench Press

3 x 3, same weight across ~75%
3 x 2, same weight across ~ 85%
4 x 1, building

Go every 2:30

3x10 box step up
* -lepo 2-3min
-vakiopaino (2DB)
-lisää painoa edelliseen viikkoon*

Tiimissä "Triple 3"

3000m Row/Ski 6000m Bike
300 DU
3mile RUN (8x risteykselle ja takaisin)

2-4hlön tiimissä, toistot saa jakaa miten vaan

TC: 48min

Complete 10 minute emom of
x thrusters
x chest to bar pull ups

Complete both movements each minute, each movement has to be equal reps eg. 6 and 6.

Report score as total reps.

Close Grip Floor Press
Build to a heavy 3 over 6 sets. Rest 2:00
– Sets of 5,4,3,3,3,3

E5MOM x5:
60 DU / 90 SU
15 double kb STOH (2x16 / 12)
15 T2B
- Tavoiteaika 2,5-3,5min / intervalli

Skaalaus:
- DU/SU: Valitse tupliin määrä, jonka saat tehtyä max. 4 sarjassa tai <90s.
- STOH: pitäisi pystyä tekemään 1-2 sarjassa läpi treenin, jos haluaa.
- T2B: valitse toistomäärä & variaatio, jolla pystyt tekemään freshinä toistot max. 1-2 sarjassa sarjassa, kuitenkin vähintään 6 toistoa.
- Jos teet RX < 2,5min / intervalli, skaalaa ylöspäin: STOH --> 2x20-24 / 14-16kg & T2B --> 20reps

Rasittavuus: RPE 8-9

AMRAP8:
20 deadlift
10 hang power clean
5 lateral bar over burpee

Rx: 50 / 35
Skaalaus: Valitse painot, jolla pystyt freshinä tekemään toistot putkeet kaikissa liikkeissä.

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 2. 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+2). 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 @ 75%
3 @ 85%
1 @ 95%

Front squat,
EMOM 5: 5 Front squats @ 68%

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BONUS

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

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

Core:

3 Rounds,
15 GHD Sit-ups
15 Hip extensions

*2sec bottom

2+3@65%, 2x1x[2+3]@70%, bs-%, rest btw sets 3min

3 Rounds For time :

50 Air Squats
7 Bar Muscle Ups
10 Hang Power Clean 60/42,5kg

TC 13