La 24.8.

a) e2m BS ladder

• 10-8-6-8-10 (1-2 reps tank)

b) e2m x 4

• 8 Push press @n. 75-80% press 1rm

c) Core work

Tabata

• russian twist

Pe 23.8.

a) emom 10

• 1 tall clean + 1 hang clean + 1 power jerk @easy weight

b) e1,5m x 7

• 2x clean + jerk @last set max 90% 1rm

c) ”Rosa”

For time

5 rounds

• 10 hspu / scaled: dual kb/db seated press @heavy
• 400m run

To 22.8.

rest

Ke 21.8.

a) e2m x 4

• 7 rom deadlift

b) e2m Pull up ladder

• 3-2-1-2-3

c) Mäkijuoksu

• e1,5m x 5
• 6-tien viereinen pyörätie

Ti 20.8.

a) e2m x 5

• 3 ohs @find heavy

b) emom 10

• 1x snatch pull + 1x ps + 1x snatch drop @easy-mid weight

c) e1,5m x 6

• 3 pos Snatch @add load every set, max 85%1rm

Ma 19.8.

a) Skill practice 20 min

• hs/hs walk

b) 4 rds rest as needed

• 30 s Du’s
• 10 Resistance band superman
• 20 Hollow rock
• n 50m Double kb oh walk

Su 18.8.

rest

La 17.8.

a) emom 10

• 1 tall clean + 1 hang clean + 1 power jerk @ easy weight

b) e1,5m x 7

• 2x clean & jerk
• last set max 90%1rm

c) ”Surfer on acid”

For time

3 rounds

• 400m run
• 21 burpee

Max effort!

Pe 16.8.

a) e2m x 4

• 6 rom deadlift @mid/heavy loading

b) e2m pull up ladder

• 3-2-1-2-3
• weighted

c) Mäkijuoksu e1,5m x 5

• 6-tien viereisen pyörätien mäki
• veto ylös, rullaten alas

To 15.8.

lepo