5 Sets Row :

4 Minutes : 100% @ FTP20
4 Minutes : 102% @ FTP20
4 Minutes : 104% @ FTP20
4 Minutes : 106% @ FTP20
4 Minutes : 108% @ FTP20

Recovery Bike 3:30 between sets @ 40-50% FTP20

60 min sulkapalloa.

gymnastics/easy pace cardio:
30 min:
row 500m
5-8 hspu
5-8 strict ttb
5+5 pistol squat
1 parallette walk
5-8 parallette dips

For time :

21-15-9
Deadlift 100/70kg
Handstand Push-Ups

Target <- 6
TC 10

Downhill skiing. Mark the hours
Laskettelua. Merkkaa tunnit

“Assblaster”

20min EMOM:

1) 5 Deadlift @60-70%
2) 10m Walking Lunges (Overhead or Front Rack, use DB or KB or barbell)

Overall RPE 4. This will burn your glutes. Alternate between the movements, deadlift with moderate/heavy load. You can alternate walking lunges style if wanted (front rack, overhead, farmers style…)

Find heavy in 15min:

Power clean & jerk

Five sets of heavy ones

FOR LOAD

Overhead squat
3-3-3

Front squat
3-3-3

Back squat
3-3-3

-Go every 3 min
-Score is total kilos of all 9 sets

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Goal & Intensity
-Heavy day, relative to each individual athlete.
-Start at 75-80% of 1-rep-max overhead squat and aim to increase all 9 sets.
-Focus on the correct points of performance and make technique perfect, only then add more weights.
- In all squat variations the goal is to hit well below parallel and maintain clean technique.
💡Coach’s Tip
Plant your feet tight on the ground and think about seating straight down, instead of back and down. You're looking to be upright as possibly can.
What we’re aiming for:
Carry over to snatch and clean as well as the hip related mobility.

Alternate;
1. 5-8 strict chin ups
2. 10 dips
3. 20 secs l-sit on dbs or KBs
4. 50 sec sandbag hold 70/45kg
5. Rest