WARM-UP:

3 Rounds of:

:45s Ski erg
20 Banded pull aparts
15 Medball bearhug squat jumps
12 Rolling tricep extensions
10+10 1-Arm kettlebell deadlifts
5 Caterpillar burpees
10+10 90/90 hip openers

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STRENGTH

Front squats,
2 x 5 @ 75%
2 x 5 @ 78%
5 @ 80%

Back squats,
8 @ 68%

8 @ 70%
8 @ 72%
8 @ 74%


Note: Last week we did back squats first. This week we do the front squats first.

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ACCESSORY

Bulgarian split squats,
4 x 12/12 (hard)

Reverse hyper,
4 x 12 (hard)

Standing 1-arm behind the neck tricep extensions,
4 x 12/12 (moderate)

Strict pull-ups,
4 x max reps

Sandbag bearhug hold,
4 x 1:00 min

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(OPTIONAL) CONDITIONING



Metcon (time)

4 Rounds for time:
20/15 Calories ski erg
15 Dual kettlebell swings 20/12kg
10 Dual kettlebell shoulder to overhead 20/12kg

Incline Dumbbell Bench Press ( AHAP )

5 Sets Of 6

Send Off 3:00

Warm-up:
1600m Run

——Then——

Every 5min x 8
400m Run
10 Burpees
30 DU

• Keep a steady pace throughout the workout. Make sure you get at least 1:30 Rest btw sets.

7 sets of Sumo Deadlift + Deadlift
Set 1: 3 Sumo Deadlifts + 3 Deadlifts @70%
Set 2: 2 Sumo Deadlifts + 2 Deadlifts @75%
Set 3: 1 Sumo Deadlifts + 1 Deadlifts @80%

——then——

4 sets, building up to days 1RM
1 Sumo Deadlift + 1 Deadlift
- Rest 2-3min btw sets

600m Juoksu
30 Työntö/vauhtipunnerrus kahvakuulalla
30 Ilmakyykky
600m Juoksu
30 Rinnalleveto kahvakuulalla
30 Ilmakyykky
600m Juoksu
30 Kahvakuulaheilautus
30 Ilmakyykky
600m Juoksu

3 sets of Snatch Balance
Set 1: 3 @50% 1RM Snatch
Set 2: 3 @55%
Set 3: 3 @60%
- Rest 2min btw sets

3 sets of Overhead Squat
Set 1: 5 @50%
Set 2: 5 @55%
Set 3: 5 @60%
- Rest 2min btw sets

POST-WORKOUT STRENGTH
Floor Press
10-10-10

*Start Light and build to moderate. All sets unbroken and with a clear :01 pause at top and bottom.

4 Rounds
1:00 - Burpees to 15cm Target
1:00 - Gymnastic Pull Option*
1:00 - Box Jumps Step Down
1:00 - DB Renegade Rows
1:00 Rest
*Pulling Options...
Ring Row
Bent Arm Hang and Hold (aim for 2 x :10-:15 per 1:00)
Strict Chin-Up/Pull-Up

• RPE: 6-7
• Video: https://vimeo.com/831623387?share=copy