DELOAD WEEK

Accessory

3 rounds for quality
8-12 pendlay row
8-12/side one legged glute bridge
8-12/side russian twist (weighted)

DELOAD WEEK

A) 3 rounds
2+2 one legged box jump
3 sots press
1min rest

B) Snatch balance
3-3-2-2-1-1
Focus on technique and use light / moderate
weights

A) On the minute for 20min
1. 2 power snatch
2. 1 hang snatch + 1 snatch
3. 1 snatch + 2 overhead squat
4. rest

Start @50% of 1 RM snatch, you can add weight after full round

B) Core
3 Rounds for quality
8-10 barbell roll-outs
12+12 KB/DB side bends

strongman wod:
atlas stones
farmers walk
axle bar

”Laura”

21min parin kanssa

30 cal soutu
20 yleisliike soutulaitteen yli
10 raaka rinnalleveto 70/47kg

Optional Accessory

GYMNASTIC STRENGTH

4 rounds, rest as needed

L-Sit, max time, rest 90sec between

RPE 5

E2MOM x 8-10sets:

1) 3-10 bmu OR c2b / pull up + remaining time easy bike
2) 2-4 wall walk + remaining time easy row

TAVOITE PITÄÄ HARJOITUS MATALATEHOISENA PK2 ALUEEN TREENINÄ / VALITSE TOISTOMÄÄRÄT SITEN ETTÄ PYSTYT KESKITTYMÄÄN HYVÄÄN LIIKKEESEEN VOIMISTELUISSA.

AMRAP 10

9 Db truster@22,5/15kg`s
6 burpee box over
3 rope climb

Target 4+ rounds / SCALED 2 ROPE CLIMB & SCALE WEIGHT IF NEEDED

4-5sets:

3 muscle snatch + 3 snatch balance

easy&fast

2-3 sets:

20 c2b
40 DU
20 ttb
40 DU

rest 3min between sets
.
.
SCALED 2-3 sets:

8-12 c2b / or pull up
40 DU
8-12 ttb
40 DU

rest 3min between sets

VALITSE TOISTOMÄÄRÄ JOKA TULEE 1-3 SETISSÄ, JOS PILKOT PIDÄ TAUOT LYHYINÄ