Back squat- max reps (50% 1RM)

1A) Back squat 3x6x75%
1B) Strict HSPU 3x6

5 x every 4:00

15/12 Calories Echo
12 Double DB Hang Power Cleans 22,5/15kg
8 Burpee Box Jumps

Result is slowest Round

Deadlift

2 x 2 x 80% Deadstop

2 x max reps 85% TnG

Power lifting (week 3/4)

Pääliikkeet:
Sumo deadlift 4x4(3 MIN TAUKO SARJOJEN VÄLISSÄ)
Bench press 5x6 (2 min tauko sarjojen välissä)

Apuliikkeet:
Barbell row (=kulmasoutu lattiasta) 3x6 (1 min tauot sarjojen välissä)
Vinopenkki käsipainoilla 3x6 (1 min tauot sarjojen välissä)

*Voimanostoon perustuva tunti. Neljän viikon progressio.

3 rounds

20 Single Unders
10 Air Squat
5 Push Ups

Strict Pull Ups

1 set Max reps Strict Pull Ups

Warm Up
3 rounds with machines, first round 1 min easy, second 45s mod , third 30sec mod/fasrt
Row, Ski, Air Bike
then some overall streching and some activation things with bands if feeling like it!

Metcon
Row, Ski, Air Bike, Row, Ski and Air bike (total 6 times through this)
24/30 calories (fast)
rest 1 min
20/25 calories (faster)
rest 1 min
16/20 calories (fastest)
rest 1 min
NEXT WEEK WE HAVE TRIANGLE EVEN ITS LIGHTER WEEK OVERALL.

3 sets :

10 Weighted tempo Push Ups
10+10 Banded Triceps extension
20 Banded Pull Aparts

For time :

5 rounds

50 Double Unders
10 OHS 42,5 - 30kg

directly into....

1 round

30 OHS 42,5/30kg
100 Double Unders

( 8 - 12 )