Category: Yleinen

Handstand push-up technique

On the minute for 15 minutes,
1. 1 muscle-up + 2-4 ring dip
2. 3-5 deficit handstand push-ups

4 rounds of 10 reps each,
bulgarian split squats, both legs
dumbbell one-legged deadlift
good morning
sumo deadlifts

4 rounds:
800 meter run
30 kbs 16/12
20 ring row

Snatch balance complex

Sots press
3×5

Power snatch complex

For time:
50 walking lunges
50 deadlift 50/35
300 meter run
40 walking lunges
40 deadlift 50/35
300 meter run
30 walking lunges
30 deadlift 50/35
300 meter run
20 walking lunges
20 deadlift 50/35
300 meter run
10 walking lunges
10 deadlift 50/35
300 meter run

20 reps deadlift at 50%or less from estimated 1rm
add 2,5-5kg from the last time

then every 4 minutes for 3 sets,
10 deadlift at the same weight

3 rounds alternating with a partner,
10-15 ring row
20 walking lunges (weighted)

For time:
10-1
sumo deadlift high pull
power cluster
push jerk
40/30

Partner workout, both do 10-1, one works at a time.

Clean warm-up

Power Clean
Deed Power Clean
Clean
3×5 reps @40% from 1RM clean
1 set 3 sec pauses
2nd set 2 sec pauses
3rd set 1 sec pauses

Split Jerk
10-8-6-4-2 @45%1rm rest as needed