EMOM20 for quality:
a) 1-2 sets kipping HSPU / feet on box HSPU / pike push up / seated double db shoulder press
- max. 1 abmat pään alla
b) 20-40m double kb/db farmer's carry
c) 12/9 cal air bike / bike erg
d) rest

Tavoite: Treenataan HSPUiden tekniikkaa ja pyritään yhdistämään ne pitkiksi sarjoiksi. Muut liikkeet sitä myöten, että ollaan tuoreena HSPU-asemalla.

RPE 7

Penkki 4x5x77,5%

Pystypunnerrus istuen käsipainoilla 5x5-8

Vipunostot maaten 4x8-12
-varovasti kuormaa

Vipunostot sivuille 4x8-12
-joka sarjan jälkeen dippi/penkkidippi x12-20

Clean pull + muscle clean + push press
3-4x 3+3+3 @aloita kevyesti

Power clean + split jerk
4x 2+1 @päivän raskas

Squat clean + hang squat clean
4x 1+1 @nousu raskaaseen

Snatch
10min Time Cap
Find 1 Rep Max

"GRACE"

30 clean&jerk for time. @61/42,5kg

TARGET UNDER 3MIN / TIME CAP UNDER 6MIN / SCALE WEIGHT IF NEEDED

Back squat

4 x 4 @ 78-84% (2 RIR), rest 3:00-4:00 b/t sets

Warm Up
3 rounds
1 min rowing, add speed each round
15 hip bridges
15 v-ups
10 tempo goblet squat, add weight

Strenght
Build to heavy 5 rep set on Pause Front Squat
2-3x8reps@35-55% and 3-5 sets of : 5reps @60-85% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)
Build to heavy 5 rep set on Pause Push Press (pause at top)
2-3x8reps@35-55% and 3-5 sets of : 5reps @60-85% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Accessory Work (Optional)
2 sets of bulgarian split squat 10-12 reps R/L @2xdb's on front rack hold
rest 20-30s bwn legs, 2-3 min after both legs
2 sets of seated filly db press 10-12 reps @2xdb's (other db on
front rack hold when other pressing, rest 2-3 min bwn set

Metcon Prep
2 sets
40s easy + 20s moderate + 10s fast rowing, rest 1 min bwn set

Metcon (20min)
1000m row @5km pr pace
rest 2 min
5x500m row @2km pr pace
rest 1 min bwn sets

Cool down
1000m light rowing

6-8sets:

3-4 x 2 hang snatch (70-77%)
3-4 x 1 hang snatch (77-85%)

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

6-8sets:

3-4 x 2 jerk ( 3s pause catch pos.) 70-80%
3-4 x 1 jerk ( 3s pause catch pos.) 80-87%