Kuntopiiri 40 minuuttia

Bent Over Row w/ Barbell 5x8
Single arm DB Bench press 10+10
V-UPs 20
Air Squat 40

GTOH w/ plate 20

Maastaveto 3RM

• 1-1-1-1-1-1 of:
BB Clean & Jerk
75-85% 1RM

WOD

5 working sets:

2 hang power clean
2 push press
6 good mornings

• 6-6-6-6-6 of:
BB Bench Press
6 @ 8 RPE (Load Repeat)
65% 1RM 6 reps
70% 1RM 6 reps
70-75% 1RM 6-6-6 reps

• 6-6-6-6-6 of:
BB Back Squats (0:03 pause)
6 @ 8 RPE (Load Repeat)
55% 1RM 6 reps
60% 1RM 6 reps
65% 1RM 6-6-6 reps
Pause @ parallel
Fai l’eccentrica, fermati al parallelo 3 sec e poi fai subito la concentrica. Non scendere in buca.

Warm up(8)
20 plyo
20 single leg deadlift

20 pass thru
20 good mornings

20 plyo
20 halo

Mobility(4)
1:00 elevated child's pose
1:00 min hamstring stretch per

Fittrain(20)
6rds
21 kb swing 35/20-challenge up-53/35
7 pull ups/c2b-challenge up-bmu
21 cal row

Opt(12)
Iso-core
4 giant sets
10 hammer curls
10 strict press
10 tricep kick backs
10 db pec fly

complex x4
3 deadlifts
2 hang cleans
1 jerk

1600m walk/run

Finisher
30 w-raise-5 sec hold after every 5
15 side plank punch thru
30 knee tap crunch + sit up combo
1:00 plank
1:00 min hamstring stretch

AMRAP 28:00 with a partner:
28 Box Jumps w. step down
28 Toes to Bar
800 Meter Run ( 4x200m relay )
28 Burpees
28 Sumo Deadlift High Pull @24/16kg

• split as needed
• goal: 3+ rounds

Alternating DB Curls: 3 x 10 ea. Rest 60s.

Warm up(10)
walking heel grab
walking front kicks

walking knee grab
walking side lunge

active samson
active spiderman

inchworm
knuckle drags

Mobility(5)
1:00 samson per
1:00 min front rack stretch

Weightlifting(15)
Week 5-back squat

Fittrain(20)
4rds
35 jump rope-challenge up-double unders
200m run
25 db front squats 35/25-challenge up-60/45
200m run
15 db facing burpees

Opt(12)
1600m walk/run
5x5 hollow rock
4x2 front sq

Finisher
30 scap push ups
1:00 min chest opener
60 kneeling crunch
1:00 min quad stretch per

6 RFT

400MT RUN

9 HSPU

12 C&J 50/40