Category: Yleinen

Back Squat
Build to a heavy 12RM
Then,
3 x 12 at 70-80% of 12RM

Cyclist Front Squat or Hip thrust
3 x 15-20 reps at 20-30%
of your 1RM front squat/back squat.

Coach Aleksi

4 Rounds

1 min push-ups
1 min rest
1min sit-ups
1 min rest
1 min box step overs (20/15kg plate)
1 min rest

Pasi M.

Open 19.5

Kaisa N.

Deload week

Every 2 minutes for 7 sets:
Snatch pull + low hang power snatch + power snatch
at max 70% from 1RM snatch

Essi L.

Deload week

Partner workout
As many rounds as possible in 25 minutes of:
30 calories row
30 box jump overs 24″/20″
30 kettlebell swings 24/16

Split repetitions as desired.

Coach Saara

Deload week

Muscle-up practise

Every 90 seconds for 7 sets:
Unbroken set of muscle-ups
rest remaining time

Matias S.

Deload week

Front squat
9-9-9
at max 50% 1RM front squat
3 sec pauses at top

Hip thrust
3 x 20 rep at 20-30% 1RM back squat

Romanian deadlift
3 x 20 rep at 20-30% 1RM back squat

Getting read for the Open 19.3

Deload week

On the minute for 20 minutes:
20 seconds on 40 seconds off
push-ups
strict pull-up / ring rows
double-unders
rest 1 minute

Monkku K.

1 Clean + 1 Front squat + 1 Split jerk at
60-70-75-80-85-90% of
your 1RM clean & jerk.

Then 3 sets of 1 clean + 2
front squats + 1 split jerk at
80% of your 1RM clean &
jerk.