1a) Single Arm Glute Bridge Floor Press 4 x 8-12 each
1b) Cross-body Romanian Deadlift 4 x 10 each
1c) Dumbbell Forearm Plank Rotation 4 x 12 each

-Raakarinnalleveto-tekniikkaa
-Thruster-tekniikkaa

5 rounds

8 hang power clean (15/20 kg)
7 thrusters
6 bar over burpees

A, Back Squat (1st week, 1st cycle )
1x5@65% of training max ( training max=90% of real 1 RM )
1x5@75%
1x5+AMRAP@85%
2-3 mins rest btw sets

B,
"Zembiec"
5 rounds for time of:
11 back squats, @84/57kg
7 strict burpee pull-ups
400 meter run
Goal: Sub 20 min

C,
EMOM 10 min
Odd: 60 Double Under
Even: 8-10 Strict HSPU variation of your choice

Banded Triceps Complex AMRAP
– Single Arm Pushdowns x 60s right
– Single Arm Pushdowns x 60s left
– Banded Overhead Triceps x 60s
– banded pushdowns x 60s

Warm Up/Total Session Time
Estimated Total Session Time:
1 Hour-1 Hour 15 Minutes (Everything Included)

Crossover Symmetry Activation Plus
-into-
12:00 Clock
0:45 row easy/0:30 row moderate/0:15 row fast
0:30 handstand hold
10 Single arm Dumbbell Z-Press R/L
-into-
Workout Prep:
3 Sets
3 strict handstand push up

"I am Beyonce always."
2,000m Row
50 Strict HSPU
-Rest 5:00-
50 Strict HSPU
2000m Row

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: 10-12 minutes

Time Cap each set: 14 minutes

STIMULUS
We are working pressing gymnastics under some aerobic fatigue.
WORKOUT STRATEGY & FLOW
Row: Keep a moderate/fast pace that you can go straight into the strict HSPU after.

Strict HSPU: These should be 5-7+ consistent sets to start

SCALING
The Scaling aim is to use a break up strategy (how many reps at one time) strict HSPU that you won’t be staring at the wall more than 10-15 seconds at a time during rest periods. .

Scale to finish near the target score:
2,000m Row
30 Strict HSPU (OR 50 kipping)
-Rest 5:00-
30 Strict HSPU (OR 50 kipping)
2000m Row

Cool Down
Easy Row 500m
Upper trap lacrosse ball 1:00 R/L
Banded Trap Stretch 2:00 R/L

Push press 4x12

Power clean+Squat clean 5sets

A,
Clean and Jerk from Blocks
Find your 1 RM for the day in no more than 20 min
-Set blocks so they are just below your knee.

B,
For Time
40 Strict Pull Up
80 Box Jump Over 60/50cm
120 Squat
Goal: Sub 16 min
Wear a 9/6kg Vest

C,
Static Holds
Accumulate the Following
2 min Double KB Front Rack Hold
2 min Double KB Overhead Hold
2 min Bar Hang
Notes: Each time you break complete 10 Push Up. Men use between 24 and 32kg and Women between 16 and 24kg for the loading.

5 x 5

E2,5min x4 / setti

1. 12 lunges with 2 DB + AB
2. 5-15 HSPU + ROW
3. T2B + SKI
4. Strict pull up / C2B / MU + HOPLOP
5. HS walk + ROW
6. 10 Push up —> 6 dip + RUN
7. 14 H. rock (+2,5kg)—> 10 crunch + AB
8. Tasatassu + BURPEE - BACK BURPEE