Bench Press

2 x 10 x 64%
2 x 8 x 68%
2 x 6 x 73%

AMRAP40

RX
30 T2b
30 Box over Burpee (open standard)
30 Front squat @42.5/30kg
100 Double unders

Yhden jalan loikat x 6 kelkkasuora

Maastaveto 3x70%, 2x80%, 1x90%

Maastaveto polviin 5x5x60%
-2s stoppi

Suorinjaloin maastaveto 5x10x30-40% (noin)
-jokainen toisto lattiasta

3x 2+2+2 @70-75% (pysäytys polvella jokaisella toistolla)

4x 1+2 @80-90%

LOAD

2-3 rounds, 60-sec rest between rounds.

• Banded pull-aparts – Focus on trunk control and keeping shoulders down and back - 15 reps, 5 sec eccentric.

• Prone behind the neck press with wooden dowel – Avoid lifting head or arching off the ground during movement. Perform within range, avoiding compensation (aiming to build to full range over time). Small weight can be added to dowel if possible – 15 reps

ACTIVATION

2-3 rounds, 30-sec rest between rounds.

• Bilateral shoulder flexion with wooden dowel – Keeping elbows close together (use band if required). Walk hands along wooden dowel, as wide as possible – 7 deep, slow breaths.

PREPARATION

2 rounds:

• Sleeper stretch – Avoid rolling completely onto side as this brings the shoulder forward, impacting stretch/positioning - 30 sec each side

• OH distraction using band – Wrapping band around wrist to avoid having to grip (we want to keep arm and shoulder fairly relaxed) - 30 sec each side

• Tricep smash with extension – Starting with BB near (but not on) elbow and working towards armpit. Experiment with elbow flexion/extension and shoulder internal/external rotation when tight spots found - 60 sec each side

3x 5+5 @50-55%

”Macho Man”

3 power Clean
3 Front Squat
3 Push Jerk

10 min to build to heavy complex
Then 10-15 emom @ 60-70% of heavy complex