WARM-UP

12:00 minutes for quality & minimum rest of:
:45s erg
20 Banded W pull aparts (kyynärpäät kyljissä kiinni)
10 Romanian deadlifts with dumbbells
10+10 1-Arm shoulder press
:20s L-Sit hang

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STRENGTH

Shoulder press,
Build up to 2 rep max in 3-4 sets.
5 x 2 @ 90% of the heaviest set of 2 shoulder presses.

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CONDITIONING
As many reps as possible in 12:00 minutes of:
15 Strict banded pull-ups
15/12 Calories ski erg
15 Box jumps with step down 24/20”

The goal is to do the pull-ups in 1-3 sets.

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ACCESSORY

Hammer curl into shoulder press,
3-4 x 10 (hard)

1-Arm JM press,
3-4 x 10/10 (moderate)

Meadow raise,
3-4 x 6 (hard)

15-12-9 reps for time of:
- Clean & Jerk @43/30kg
- Burpee

Bring sally up:
- kehonpainolla tai tyhjälla tangolla
Esimerkki:

Maastaveto 4x1 (80-85-90-95%)

Pendlay row 5x3x30-35%

Etuheilautus kahvakuulalla 4x15
-sumo/puolisumo-asento

Reverse Crunches 1x30

4 sets of 3 Power Snatches
Set 1: @55%
Set 2: @60%
Set 3: @65%
Set 4: @70%
- Rest 2min btw sets
- Focus on long pull, keeping arms relaxed and fast turn over

5 rounds for time
2-4-6-8-10 reps:
Overhead squat 50/35
KB box step-up 24/16

Rest 2min, then

5 rounds for time
2-4-6-8-10 reps:
Burpee pull-up
DB shoulder to overhead 2x22,5/15

You go / I go full rounds with partner

3 sets of Tempo Front Squat
Set 1: 3 @55% 1 RM Front Squat
Set 2: 3 @60%
Set 3: 3 @63%
- Tempo is 3sec down, 3sec pause in the bottom.
- Rest 2min btw sets

Kyykky 4x1 (80-85-90-95%)

Yhden käden kulmasoutu 4x8-15 / puoli
-Raskas!!

Maastaveto 3x6x70%

Sivutaivutus 1x50 / puoli

Rest day - what did you do?

Penkki 4x1 (80-85-90-95%)

Penkki käsipainoilla 3x6
-mahdollisimman räjähtävästi, valitse käsipainot, joilla menisi noin 10-12 toistoa
-stopeilla

Vipunostot sivuille käsipainoilla 3x20

Pystypunnerrus vastaotteella 3x12-20
-nousevasti kuormaa lisää

Kiertäjät kyljellään 3x20 / puoli