Aikataulu

Weightlifting + Squats

DELOAD

A.15min Time Window, Barebell Cycling, technique

4-4-4-4, 3-3-3-3, 2-2-2-2, 1-1-1-1

Example weights:

M= 20-25-30-35-40kg
F= 15-20-22.5-25kg

High Pull
Muscle Snatch
OHS
Snatch Pull under

B. E75s.  For 8 Rounds (10min)

1 x Muscle Snatch
2 x BTN Push Jerk  ( Power- Deep Power)
1 x Snatch Balance

C. E2M for 8min

4 x Tempo Front Squats (4/2/X/1)

@55-65% 1RM

Metcon/Conditioning

20min “For Quality”
Easy Pace

4 Strict T2B
8 DB Burpee + Deadlift
12 DB Hang (power) Clean And Jerk
16 Pistol Squats
20 Scorpions

DB 2 x 12.5+ / 2  x 8+

No WODs, Rest/Skill Day

Cardio: 50min PK Grindaus

Weightlifting:

1 clean pull + 2 x clean

Gymnastics: Rack

Strength, Upper Body, DELOAD!

A)E90s. 

Alternate A1 / A2 for 4 Rounds

A1. Strict press  4 x 8 (3+ RIR* on sets),
A2. Strict pull up 4 x 8/5/8/5

RIR = Reps in Reserve. Its a deload week!

B. E90s. 

Alternate B1 & B2 for 4 Rounds

B1  False Grip Ring Row 4 x 8
B2  Top Support Hold 4  x 15-30s.

Weightlifting Clean + Metcon

A. In a 15min window

Power Clean  (Touch and go)  6 x 4 @50%

Do your 1st set @ 50%1RM, then you can build up. Only go as heavy as good form allows (and no heavier than 70%)

IF your feet move wider than your squat stance in the receiving position, do 3 burpees (bar over if possible) before your next set.

B. Core and shoulder work 15min ”For Quality”

 NOT for Time”

2/2 Turkish Get ups
8/8 Push Jerk
8/8 Reverse Oh Lunge
8/8 DB Row
8/8 DB Side Bend

Gymnastics: 

HSW

Partner WOD:

TBA

Mobility/ Rest:

Veto- Yoga to improve your flexibility and range of motion!