Start with shoulder press,
then push press,
then push jerk

4 x 10 steps
(5 right and 5 left)

1. V-ups
• 5-10 repetitions, every 30 seconds, for 5 minutes 2. Russian twists

2. Russian Twists
• 150 repetitions with 5-10kg

*The focus of this session is stability. In the V-ups this means a conscious effort should be applied to keeping tight and not “jerking” through the movement, whereas the Russian twists should involve steady feet and making sure that it is a rotation of the core rather than the hips.

5 rounds:

• 10 strict HSPUs
• 15 supine ring rows

15 min time cap.

Clean & jerk - 5x1 @ 60%

14 minutes on the minute:

• odd: 5 shoulder presses
• even: 5 chin-ups

Front squat 3-3-3-1-1-1

3-3-3+

70%-80-%-90%

Weights calculated from your TM (90% of your 1RM)

This is the third cycle, so add 5kg:s to your 1RM

5x banded
5x normal

90-100% intensity. 30-50m sprints.

Record your weights and other details for the floor press training.