7 sets of Bench Press
Sets 1-2: 5 @70%
Sets 3-4: 5 @75%
Sets 5-6: 5 @77%
Set 7: 4 @82%
- Rest 2-3min btw sets

Warm Up
2 rounds
2 min bike erg (add speed during 2 min)
25 plate hops
10 GTOH + Halo with plate
8-10 burpee pull ups

Strenght
Tempo Speed Bench Press 5x3reps @55-65% (2-3 sec lowering down and fast up)
Perform 3 weighted strict chin ups as fast as you can on pull part @20-40% of 1rm
rest 3 min
Strict HSPU 3-4xquality set (try to push up semifast) (target reps 6-12 and leave 1-3 reps=
rest as needed bwn sets

Metcon
8-10 rounds 20s on / 20s off
odd : double unders
even : burpees
rest 3 min
8-10 rounds 20s on / 20s off
odd : air squats
even: toes to bars
rest 3 min
8-10 rounds 20s on / 20s off
odd: bike erg
even : c2b pull ups / pull ups
Masters 45+ 8 rounds so 4 sets each movement.
Purpose is to maintain fast pace always when moving and keep sets unbroken if possible!

Optional Accessory Work
3x2/2 kb tgu @moderate weight
3x12-15 reverse hyper
rest 1.5-2.5 min bwn sets

5 rounds for time:

5 pull-up
10 push-up
15 sit-up
20 squats

200m run

6 sets of Shoulder Press
Set 1: 5 @75%
Set 2: 4 @80%
Set 3: 3 @85%
Set 4: 1 @90%
Sets 5-6: 1 @95%
- Rest 2-3min btw sets

1 toiston maksimi

EMOM 10

Minute 1 : RMU / BMU
Minute 2 : 5 Box Jumps 30"/24"

• Valitse toistomäärä, jonka pystyt tekemään jokaisella kierroksella RMU/BMU
• Voit harjoitella BMU kuminauhojen kanssa.

BENCHMARK
For load:
15-12-9:
Clean and jerks
– Touch-and-go at the floor only.
Use the same load for each set.
– Rest as needed between sets.

3 Rounds :

1:00 Row
15 Banded GM
7+7 One Leg Hip Thrust
10 DB Press Alternating

Power snatch 2-2-2-2-2-2-2 reps

For time :

100 Wallball Shots 14/10p

TC 10