Goal
This is a short program designed to help you get your first push-ups happening! From zero to hero!

Test
Can you do a full push-up from the toes? Yes/no/maybe? How many? Test it out, and get a coach to verify the quality of the rep(s) and take a video. with your mobile telecommunications device.

Time Under Tension
5 reps of a :30 Push-Up Negative; rest 1:00-2:00 between reps.
- Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

Muscle Endurance
5 rounds, alternating between;
10 x Dumbbell Floor Press with pause in the bottom each rep; rest :30
10 x Ring Row with pause at rings at chest each rep; rest 1:00

Trunk
3 rounds, alternate between;
14 x Plank Walk-Ups; Rest :30
:30/side x Side Plank; Rest 1:30

??What??
See or ask Ben for help!

Push Press 5x3 AHAFA

Ohje: voit lisätä painoa edes-takaisin sarjoissa, päivän kunnon mukaan. Lepää tarvittava määrä sarjojen välissä.

4 set, rest as needed

5 Deadlift @AHAFA
10-20 GHD Sit-Up

Ohje: 5 maastavetoa painolla, jolla selän neutraaliasentosi säilyy (ei pyöristy/notkistu). GHD istumaannousut voit korvata esim V-Uppeihin.

20 power clean
20 back squat

Increase weight after each set of pc and bs.
Start with 45% of max in each lift. Increase 5-10kg each round. Goal is to do 4-6 full rounds in 30min

21-15-9
ring dips
squat clean 60/42,5kg

5 sets, rest as needed

2- position Power Snatch (above and below the knee) + OHS @50-60% Light and fast

Ohje: Tee raakatempaus riipusta kahdelta korkeudelta ja valakyykky. Keskity nopeuteen, pidä painot maltillisena

1a) Low Incline DB Bench Press w/(2-0-X-0) tempo - 3 x 12 @ 30-75/15-40 lbs.

1b) 1-Arm DB Row w/(2-0-X-0) tempo - 3 x 12/arm

. . . REST 2 MINUTES BETWEEN SETS. . .

• Notes - For the Low Incline DB Bench Press, set the bench height at a 30 degree angle so that it is just a little higher than a regular flat bench. Use slightly less weight for these than you would a normal flat DB Bench Press. The two seconds down tempo is crucial for both of these movements today. Do not compromise the tempo for the sake of adding more weight. The purpose of these tempo lifts is to strengthen and develop the small stabilizer muscles that are critical for overall health and performance.

• Perform set of 12 Low Incline DB Bench Press and immediately perform the 12 one-arm DB Rows on each arm. After completing the rows, you have 2 minutes to rest. Repeat that sequence two more times after the first round.

For time:
20-18-16-12-10
KB taters (20/12 kg)

After each round, complete:
50 double unders / 100 single unders
450 m run
2 min rest

4 rounds:
10 KB Push Press AHAFA
Rest 1-2min
5 High Box Jump
Rest 1-2min
10 Press in Split Position AHAFA
10-20 GHD Sit-Up
Rest 1-2min

Ohje: Vauhtipunnerruksessa valitse kahvakuuliin kuorma, joilla voit tehdä sarjan unbroken.
Boxihypyssä ei tarvitse hakea maksimikorkeutta, mutta tee selvästi haastavalle korkeudelle hypyt.
Saksiasennossa pressi tehdään tangolla. Lataa kuormaa vain sen verran, että asentosi säilyy hyvänä. Sinun pitäisi pystyä tekemään pystypunnerrus tangolla saksissa, ilman että keskivartalosi asento pettää.
GHD Istumaannousuit voit tehdä esim V-Uppeina.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/*Metcon-comp(20)
6 giant sets-not for time
1 rope climb-sub 3 strict pull ups/*2 muscle ups
6 turkish get ups-choose weight
8 hkr/ttp/*ttb
rest as needed between rounds

afterburner(8)
2x400m rest equals work

Finisher
2 min hip opener
2 min hamstring stretch
20 side plank punch through per