3 Rounds

10 + 10 Kb Clean + step back lunge
10 Pull Up
2min rest

Find todays 4 RM front squat

3 yritystä.

Bench Press 3x1rep

EMOM x12

2 power clean 2s stop knee level

Deadlift 3-3-3-2-2-2-1-1-1

10min alkavalla minuutilla

1. max cal soutu
2. 15 venäläinen kahvakuulaswingi, raskas paino

EMOM 12

1 minute : 6 Push Press @ Heaviest weight shoulder press OTD ( floor )
2 minute : 8 Strict Chin-Ups
3 minute : 10 V-Ups

4 sets
8/side KB/DB Bent over Row

Work up to a heavy 3RM Split Jerk of the day

EMOM 16
1) Tuck front lever
2) Dragon Flag
3) bicep curls
4) rest

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Goal & Intensity
-Today we build controlled strength in the core and upper body.
-The goal is to find good body alignment and support that also carries over to more dynamic movements.
-Slow and controlled muscle work, where the core tension is maintained at all times.
-The minute of rest provides just enough recovery to keep the quality of the movements high.
-Think of pulling your belly button towards your spine with each repetition, this activates the strong supporting muscles and protects the lower back.
RPE: 7 → challenging, but controlled, the repetitions remain clean without jerking.

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Front Lever tuck hold progressions