Category: Yleinen

For time,
10-9-8-7-6-5-4-3-2-1
Power clusters (app.55% of 1rm push press)
Pull-ups (strict)
Push-ups

Deadlift

20 rep at 50% from 1RM

Increase your weight 2,5kg from last time, if weight is getting too heavy change the first set as 10 repetitions.

then every 4 minutes for 3 sets,
10 Deadlift at 50% from 1RM

4 x 20 Weighted lunge

Increase weight slightly, or use a different version of lunge.

Deload week

Team workout

10 Rounds:
9 Wallball 20/14
6 Power snatch 40/30

As soon as the first person finishes the wallball shots,
next person can start.

Deload week

Kettlebell snatch technique

50-40-30-20-10
Kettlebell snatch 16/12
Double-under

Deload week

Extended Clean & Jerk warm-up

On the minute for 10 minutes,
5 Clean & jerks 40%

On the minute for 5 minutes
10 Clean & jerks 30%

Deload week

6 Rounds:
Every 5 minutes,
Run 300m
24 Squat
12 Push-up
6 Strict pull-up

Deload week

Muscle-up foundations

On the minute for 16 minutes:
Odd 1-3 muscle-up
Even 10 meter handstand walk

Deload week

4 Rounds for quality:
8 One-leg deadlift right leg
8 One-leg deadlift left leg

12 Good morning

12 Dumbbell row

8 One-leg hip thrust right leg
8 One-leg hip thrust left leg

Rest 2 minutes between rounds

Team workout

3 Rounds of 4 minute intervals:

21 Row calories
15 Push jerks 70/50

1 minute rest

15 Toes to bar
21 Kettlebell swings 24/16

1 minute rest

Aamun tunnit pidetään pikkusalilla!
Morning classes are at the small gym!

Wk3

Back Squat
8-8-6-6
65-70-80-85

Front Squat
5-5-5-5
60-70-75-80