4 sets of 5 @ 70-75%

** 6-8 second eccentric

4 Sets:

6 - 12 Strict Deficit HSPU

rest 2 minutes between sets.

• This is first 2 iterations. Well complete this same piece next week.
• Athletes choice reps & deficit
• Total reps & deficit CM

10 Minutes of Handstand Practice

• Freestanding HS Hold
• Freestanding HSPU
• HS Walk
• HS Walk Obstacles
• HS Pirouettes *Wall facing HSPU

3-5 Rounds:

6 HR Push-Ups
8 Empty Barbell Goodmornings
10 Sit Ups
12 Pausing Glute Bridges ( 2 sec top )

7 sets:
3 weighted strict pull-ups
3 weighted strict dips
– Increase loading across as
many sets as possible.

Warm-up:

3x
15/12 Calories row
10 Front squats
10 American kettlebell swings
10+10 Half kneeling 1-arm shoulder press
20 Mountain climbers

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Hang clean cycling

Build up to a moderate/heavy weight in a set of “4 Hang power cleans + 4 Push jerks”.
6-8 Sets with 2:00 minutes of rest between sets.

Deadlifts,
3x5 @ 70%

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Front squats & swings

Every minute on the minute for 12:00 minutes of:
ODD: 10 Front squats @ 40-50%
EVEN: 10 Kettlebell swings, heavy kettlebell

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Bonus:

3 rounds of:
20 Weighted back rack lunges, alternating legs
15 Weighted sit-ups with dual dumbbells
10 Box jumps with step down
Rest 2:00 between rounds.

Core:

3x
24 Flutter kicks
12 Slow knee tucks
24 Candle stick toe touches

A)
AMRAP 6 at a slow pace with a light KB:
2 each Front Rack Shin Box Hip Lift
3 each KB Halos
4 each KB Windmills
- Goal: Connect your movement with your breath and move with intention

B)
Tibia Raise
3 x 20. Rest 60s
+
Pick 1-2 from the list below
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Warm-up: 10-min general warm-up + 5 min mobility + 10 min barbell warmup

A: Emom 9 min: 1 x clean
Start from 70% and build-up

B: Back squat. Find days heavy set of 2.

Cool-down: Easy row/bike for 10 min + 5 min mobility

6 sets of Squat Clean
Sets 1-2: 3 @65%
Sets 3-4: 3 @70%
Sets 5-6: 3 @75%
- Rest 2min btw sets

Voima
E2MOM, 4 rounds
6+6 single arm kb/db press

WOD
5 x 1:00 rounds for reps:
5 goblet squat
Max single-unders
– Rest 90s between rounds.