3x1@PÄIVÄN MAX

5 Sets of Clean
Set 1: 2 @75% of 1RM Clean
Set 2: 2 @75%
Set 3: 2 @80%
Set 4: 2 @85%
Set 5: 2 @88%
- Rest 2min btw sets
- No TnG

Every 2 min for 12 min:
6 Shoulder Presses @65-75% 1RM
+ max reps Unbroken Feet Elevated Ring Push-ups
- Looking for 8+ reps for Push-ups each round.
- Done as a superset. Push-ups straight after presses!

Level 3: Feet Elevated Ring Push-ups
Level 2: Feet Elevated Deficit Push-ups
Level 1: Push-ups

6 Sets of Bench Press
Set 1-2: 4 @80%
Set 3-4: 4 @83%
Set 5-6: 4 @86%
- Rest 2-3min btw sets

Active recovery day.

Go for a long walk. Stretch and mobilize.

5x 20s on / 40s off

1) hs hold / or 1-5 hspu + hold
2) hollow hold
3) superman hold
4) top of push up

Pystysoutu kuminauhalla 4x15-25

Penkki 80% x amrap
-lämmittelyt ”vitosina” 75% asti

Etunojapunnerrukset, tophalf 3 x amrap

Pullover käsipainolla 5x12-20

Hauiskääntö ristiotteella 4x20
-2 sarjaa / ote

8x
2min ON 2min OFF

A)
10 KK-heilautusta
10 T2B
Amrap: Seinäpallo

B)
10 Boxihyppyä
10 Raakarive 45-55%
Amrap: Kalorit

Tulos: Seinäpallot ja kalorit

5 Sets of Push Press
Set 1: 2 @75%
Set 2: 2 @80%
Set 3: 1 @85%
Set 4: 1 @87-90%
Set 5: 1 @95+%
- Rest 2-3min btw sets

6 Sets of Clean Pull + Clean
Set 1: 2+1 @75% of 1RM Clean
Set 2: 2+1 @75%
Set 3: 1+1 @80%
Set 4: 1+1 @85%
Set 5: 1+1 @88%
Set 6: 1+1 @90%
- Rest 2-3min btw sets
- No TnG