30 x rive raakana/kyykyllä + työntö 60/40kg

Timelimit 10min.

Kyllä:
Split Jerk
Push Jerk

Ei:
Push Press
Press
Snatch
Thruster

Vertailut:
15.12.2017
12.6.2015
6.10.2014
15.11.2013

EMOM 25 min
1) 10-14 alt. pistol squats
2) 10-14 HSPU
3) 8-12 box step ups 2 x DB
4) 5-10 bar MU / chest to bar
5) rest

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Goal & Intensity
-To build skill, control, and muscular endurance through slow, high-quality work.
-Stretch each set to 50 seconds.
-RPE 6–7: movements should feel demanding but never rushed.
-Prior to the workout we'll go trough different variations and practice efficiency.
-The idea is to recognize the moment when the next rep wouldn’t be as good as the last – and stop there.
-EMOM structure gives a rhythm and built-in recovery, helping you stay focused and consistent.
-This is a developmental day: strengthening stabilizers, refining coordination, and practicing movement quality over intensity. More advanced members can add weight to pistols and step ups, as well as target the higher rep count per HSPU and BMU/C2B

AMRAP 25:
800m run / 1200m row
7 right-arm KB snatches
7 left-arm KB snatches
14 burpee box jump over

RPE 8
25/17.5kg

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Goal & Intensity:
-Build endurance and strength within a long workout.
-Run/row keeps the heart rate high while lifts and jumps add overall demand.
-Steady but hard effort at RPE 8, with a consistently elevated heart rate.
-Pace yourself so you can keep movement quality through the whole 25 minutes.
-Control your breathing during the run or row to stay efficient in the snatches and jumps.
RPE: 8
Area of training and benefit: This workout develops aerobic capacity and muscular endurance combined with explosive power. It is valuable because it trains you to sustain high intensity over time and transfer strength into practical movement.

4 x 6-8 deficit deadlift
- touch and go
- leave 2-3 reps in the tank
- rest 3-4 min btw sets

6 sets of 2 reps

Alternating between Shoulder Press & Incline Dumbbell Row ( 6 Rounds )

5 Shoulder Press 70% +
10 Incline Dumbbell Row

Go Every 2:00 ( Total 24:00 )

Back Squat 3x2x90%

For Load:
3 - 3 - 3 - 3 - 3
Overhead Squat
- Lift every 3:00-4:00

2-3 kierrosta:
10+10 pallof presses
5+5 single arm kb OH sit-ups
10+10 single leg back ext. with partner

4-5 kertaa:

5 - 5 - 5 - 5 - 5 clean pulls

90% C&J max.