Deadlift 1.5

Build to today's technical heavy 3.
--then--
3 x 3 @80-90% of first part!

One rep is lifting the barbell to right below the knee, returning it to the floor, followed by a regular deadlift.

3-4sets:

10 deadlift

E3MOM / 2-3+ rep in tank

EMOM x 10-12

2 power clean + 1 jerk

50-70% / BE FAST / DROP&GO

4 rounds, 20 secs per station, for max reps of:
Ring Dip/Box Dip/parallelette or ring push up with feet elevated
Rest 20 secs
Feet Elevated Ring Row
Rest 20 secs
Arch Rock
Rest 20 secs

Rotate immediately to the next station every 20 secs,
the clock does not stop or reset between stations.

B1: Shoulder Press 6-5-4-3-2rep
B2: Strikt Pull Up 6-5-4-3-2rep

Fyll i vikt på Shoulderpress i "resultat" och fyll i alt. hjälpmedel på pull ups i kommentarsfältet.

In 10 minutes.
Workup a heavy clean & jerk.

OPTIONAL GYMNASTICS STRENGTH

3-4sets:
3-10 pull up
10 banded lat pull down (straight arms)
3-5 slow negative hspu kipping up / --> scale up deficit
5-10 pike push up

KIERROS LISÄÄ EDELLISIIN VIIKKOIHIN / LISÄÄ TOISTOJA TAI KONTROLLIA EDELLISEEN VIIKKOON, PYRI LIIKKUMAAN MAHDOLLISIMMAN LAADUKKAASTI

Warm Up
3 min easy cardio

2 Sets
10+10 single leg hip bridges with pause
30 Sec Front leaning on rings

2x through with empty barbell
5 Clean Romanian Deadlifts
5 Muscle Cleans
5 Tall Power Cleans
5 front squat

Weightlifting
3 sets
3 Power cleans + 3 Front squat @60-67% 1RM Power Clean
2 Power Clean + 2 Front Squat @68-75% 1RM Power Clean
1 Power Clean + 1 Front Squat @75-83% 1RM Power Clean
rest 20-30 sec bwn 3+2+1 rep sets and 2-3 min after full set.

Accessory Work
3-4 sets
12-15 v-ups (fast)
8-10 sharp kb swings @16/24kg
3 sharp box jumps
rest 2-3min bwn sets

2 sets
8-10 single arm db row with tempo (2 sec lower down, 1 sec pause at top)
8-10 bodyweight bulgarian split squat (per side) slowly down, fast up.
rest as needed

20min for quality:
15-30 cal machine (~2min)
6-12 c2b / pull up
20-40s long lever plank
6-12 ring dip

RPE ~7

Skaalaus: Valitse voikkaliikkeissä toistot niin, että saat tehtyä ne 1-2 sarjassa.

Kipping / butterfly pull up technique (4/4)

E90s x4:
1 set of pull up variation of your choosing (~5 reps / RIR 4+)