2x5 (1.1.1.1.1) 20 secs between reps.

Narrow stance should be under the hips. Full depth might be tricky so don't stress if it's hard. We are hitting the quads more.

I would use the same weight as previous. One test set then go!

4 - 4 - 4 - 4

AHAFA (As Heavy As Form Allows)

Try going heavier than last week (~82.5% of 1RTM)

3min rest between sets

"Abs of Steel"

For time:
Buy in: 50 x Toes to Bar
Then,
50 x Front Rack Walking Lunges (52.5/35kg)
*Every time you drop the bar complete 10 Bar Facing Burpees

• 10:00 Cap
• Rx+: 60/42.5kg

Takakyykky 1,1,1,1,1

nousevilla painoilla, alkavalla 2 min.

Activation:
-Lat activation with rubber band
-Arch / Hollow with feet on ground/box

Kipping practice:
-Arch / hollow with growing kip
-Kipping with feet together
-Kipping C2B

Butterfly practice:
-Pull throughs gradually growing ROM
-Butterfly with feet together
-Butterfly C2B

Every 1:30 12 x

@ 50% of 1RM Back Squat (Round up to closest 5kg)

1) 3 x Front Squat
2) 6 x Back Squat

Back squat:
- 1x10@60%
- 1x8@65%
- 1x8@70%
- 1x8@75%

Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70%

"Mary"
20 min. AMRAP
5 Handstand push-ups
10 1-legged squats (Alternating)
15 Pull-ups

1 squat clean and split jerk
7 RPE

Or add 1-3kg from previous. No stress If you haven't done this

Record the details of your training with this movement.