Bench Press

10-8-6-4-2, every set AHAP

*after every set row 400m

Etukyykky 3x2 (viime viikon kuorma)

Maastaveto 4x1x85%
-palautukset 45s

Istumaannousut 4x10

Hollow hold crunch’es 3x15

Kyykky 1x85%, 8x60%, 2x80%, 10x60%, 3x75%, 12x60%

Suorinjaloin maastaveto käsipainoilla 4x12-20

Jalkojennostot maaten 5x20

AMRAP 9:
10 STOH 50/35kg
15/12cal Row

Barbell movement must be unbroken. Scale accordingly, so that you don't have to waste time standing around. Use the row to recovery as much as possible.

5 Rounds:
10 Chin-ups
:30 Rest
5 Shoulder Presses
1:30 Rest

• Start from 60% and build up adding weight after each set
• Barbell from rack

Strength

Jerk
Advanced: A: 3-5 sets of 1 step into jerk+jerk(empty bar)
B: 6 sets of 1 push press+1 split jerk
Novice: A: 3*5 push press
B: 5sets of 3 split jerk with pvc pipe/foot drills

Workout

In teams of 2-3
For time
20 lengths arm over arm sled pull (average bodyweight)
Every min on the min complete 5 HSPU

Close Grip Floor Press in Bridge
5 x 4 @ approx 75% of Monday 1RM Floor Press, every 60s-90s for speed.

A bit heavier than last week.

Warm Up

Bike 1000m
...then 2 rnds
10 + 10 Split Squat
10 V-Ups
10 SLDL / DB´s
10 Calf Rise
5+5 Lizard

For time :
Run 2 x 800m rest 3:00 btw. sets.
Run 2 x 400m rest 2:00 btw. sets
Run 2 x 200m rest 1:00 btw. sets

"Crazy Cindy "
Amrap 15 mins
5 C2b
10 kipping HSPU
15 wall ball

Beginner option :
5 pull up
10 push up
15 airsquat

GOAL : 10+ rounds