Maastaveto 5x1xMax5 (eli viime viikon kuorma)

Pendlay Row 3x6x30%

Sivutaivutukset 3x20 / puoli

Suorinjaloin maastaveto 3x20
-kevyt

ROW 1KM, full speed

Bench press
Setts: 3
Reps: 5, 4 and 3

First wave is RPE 7
Second wave is RPE 8
Third wave is RPE 9

Rest 90 - 180 sec between setts

5 sets (1 set every 6 min.)

12 box jump overs@60/50 cm
6 single arm devil’s press L@22,5/15 kg
24/18 machine calories
6 single arm devil’s press R
12 toes to bar

Scale movements and/or reduce reps so that you have approx. 2 minutes to rest.

EMOM 10 (5x both)
odd: 10 lateral raises
even: 10 horizontal row

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raskaita sarjoja vipareita ja soutua!

Kyykky 2x2x90%

Penkki, ylileveä ote 3x5
-nouse varovasti kohti työpainoa, kaikki 3x5 samalla painolla, saa olla raskas
-stopeilla

Kyykky 5x5x50%

Ojentajat kumpparilla 3x20

2-3 rounds:

20-30s active hang
20-30s hs hold
20-30s side planks

2-3 rounds

10 GHD hip extension
10+10 Db seated press
10 banded pull apart

3 rounds:
5+5 Bulgarian Split Squat Jump (no weights)
15+15m DB OH Walking Lunges, pick load
:45 Heel Bridge
Rest 2min btw rounds

5 sets of:
2 Push Jerk + 2 Split Jerk @75% of limiting lift
- Rest 2min btw sets
- Focus on good technic and movement