Deadlift (18mins)
Build to a heavy 5 reps in 5-6 sets
- touch n' go
- 2 mins rest
- perfect form

• For total reps:
BB Power Clean + Hang Power Clean + Push Jerk max reps unbroken
1:00 rest
BB Power Clean + Hang Power Clean + Push Jerk max reps unbroken
0:45 rest
BB Power Clean + Hang Power Clean + Push Jerk max reps unbroken
0:30 rest
BB Power Clean + Hang Power Clean + Push Jerk max reps unbroken
Usa il 35-40% 1RM Clean & Jerk.
1 rep = BB Power Clean + Hang Power Clean + Push Jerk
In questo lavoro fai il massimo numero possibile di reps di questo complex ad ogni sets. Non
staccare mai le mani dal bilanciere, puoi riposare in Front Rack, in Hang e in Overhead. Ogni sets
termina quando lasci il bilanciere..

A.1.
EMOM x6:
1.) Row / Air bike 45s.
2.) 6-8 Ring row + 6-8 Push up
3.) 4-6 Burpee + 6-8 Ground To Overhead w/db's

A.2.
Mobility:
- Shoulders
- Glutes & Hamstrings stretch
- Chest & Lats stretch
- Active shoulders
- Kipping swings

A.3.
4-6 Pull up
4-6 Devils press
4-6 C2B
3-5Devils press (add w.)
1-3 MU
2-4 Devils press (add w.)

Mobility/Open gym

7 min AMRAP
10 wall balls 9kg/6kg
10 box jumps60cm/50cm
10cal row
10 pushpresses 50kg/35kg

6×2 Bench press @87%
- Rest 2-3min btw sets

2 rounds:
5+5+5 Wall Squat video
10 Banded Passthrough video

5 x 2 min rounds
2 power cleans @ 60-90% of power clean 1 rm
4 x 2 min rounds
2 squat cleans @ 70-90% of squat clean 1 rm
3 x 2 min rounds
2 Clean pulls @ 90+%
Tavoitteena olisi että saisi aina vähän korotettua nostoihin painoa. Aikaa on hyvin joten keskity tekemään hyviä suorituksia.
Jos teet treenin otm 20 perään niin pelaa sellaset painot ettei tulis huonoja toistoja.

WEIGHTLIFTING

EMOM x7

Hang Power Snatch Triple

All sets across RPE 3+

Target: use same loading and keep it moderate/heavy. Concentrate on your turnover.

Every 90s:

Split Jerk (from the rack or blocks)

3-3-3 (55/60/65%)

2-2-2 (65/70/75%)

Of 1RM Split Jerk