Bench Press

6 x 3, start ~80% and building heavy

Go every 3:00

Every 2 mins for 12 mins,

(6 rounds of )
4 Barbell Z Press, pick load
8 Barbell Bent Over Rows, pick load

Kahvakuula/käsipainosoutu vuorotahtiin 3x20-30 (10-15 / käsi)

Sjmv 3x20

Sivutaivutus 3x20 / puoli

Kyykky 3x12 (35-45-55%)

QuadBlast 2 kierrosta

Deadlift

5 sets of 5 @ 65 - 75%

Go every 2:30

Snatch Drills x2

12min Snatch EMOM:

0-4min:
2x Snatch Pull + Squat Snatch
4-8min:
1xSnatch Pull + Squat Snatch
8-12min:
Squat Snatch

We will do this same workout 3 times, next week and the week after that. Add loading every 4th minute. Go by feel. Scale if needed.

4 set, 3 Front Squat + 6 Squat Jump

Bar from the rack. Do squat jumps immediately after front squats. Go AHAFA, rest as needed. Scale if needed.

As heavy as you can

For time
Run 10 miles
150 burpee pullups MOD Jumping pull-ups

7rounds:

30s On / 30s off
1) shuttle run
2) double kb/or Db stoh
3) ttb

E2MOM x10, alt. between a & b:
a) 8 deadlift
6 hang power clean
4 front squat
2 stoh
b) 8-15 cal machine

Tavoitetyöaika ~60s / intervalli

HUOM! Voit tehdä molemmat päivän treenit kaikilla tunneilla."