STRICT HSPU PROGRESSION Level 1For athlete who does not yet have strict hspus´s 5 x 20-30 sec wall facing HS hold as close to wall as possible 
superset with 10 DB seated press
 *Every 2min [...]

LepopäiväRestday - What did you do?

Front squats7 x 4 *New set every 2 minutes *2 reps in the tank Conditioning5 rounds 1min: 30 kb swing 32/24kg 1min: rest

Push press4 x push press every 90sec x 8 *Keep 2 reps in the tank *Fifth round is rest, so 7 x 4 in total STRICT HSPU PROGRESSION Level 1For athlete who does not yet [...]

SnatchSnatch 8 x 3 Weighted pull ups4 x 3

Front squat6 x 5 *perform a set every 2min *keep 2 reps in the tank Conditioning7min amrap deadlift 100/70kg + burpee over bar Reps: 1+1, 2+2, 3+3,…

LepopäiväRestday - What did you do?

I like to party and by party i mean ....Two 12min amraps A: 5 t2b's 10 cal row 15 wb's rest 5min B: 5 ring dips 10 box jumps 15 kb swings 24/16kg

Lepopäivä

1RM chin up1 rep max weighted chin up Conditioning5 rounds of 5 hang clean 80/50kg 10 weighted abmat sit up *advanced can do ghd sit ups 10min time cap