Weighted Dip 3x10

"Helen"
3 Rounds For Time
400m Run/ 500m row / 1000m bike
21 American Kettlebell Swings 24/16kg
12 Pull-Ups
Timecap: 14 mins

Week 1
1. Bench Press
Build to a heavy single or 1 RM
Sets: 8-6-3-2-1-1-1-1

1. Back Rack Reverse Lunges
   3x10/10 @rpe7

2. Accessory
   3 sets of
   A) 12x barbell bent over row
   B) 12x dumbbell lat. raise

HEAVY+ WEEK 14/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10× DEADMAN TO BARBARIAN *plate

10+10×/side ADDUCTOR ROCK BACK with T-SPINE ROTATION *tee ensin "keinutukset taakse" x-toistomäärä ja sen jälkeen kierrot

8×/side ALT SPLIT STANCE PLATE HALO + CHOP

15× BANDED FACE PULL *target muscle rear delt - aseta kuminauha silmien korkeuteen - pieni pito lopussa

5×/side SCAP PUSHUP to ALT TOE TOUCH DOWNDOG

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video: Deadman To Barbarian

video: Adductor Rock Back with T-Spine Rotation

video: Split Stance Plate Halo + Chop

video: Banded Face Pull

video: Scap Puhsup To Alt Toe Touch Downdog

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CLEAN HIGH PULL + NINJA POWER CLEAN + NINJA CLEAN + POWER JERK + SPLIT JERK *ninja = no feet/jump, split jerk 1+1 both side
2-3× 2+2+2+2+2@barbell - 50%, jerk-%, rest 1,5-2min

CLEAN + SPLIT JERK *nousu tuplana - työnnä toisella toisin päin
2×2× 1+1@barbell, 1×2× 1+1@up to 75-80%, jerk-% rest 2min

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BANDED PAUSE BACK SQUAT *2-3sec pause in the bottom, mini loop-band -jalkaterän/nilkan ympäri
5@barbell, 5@50%, bs-%, rest btw sets 2min

BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
1@70%, 1@78%, 4×3@83%, 3+ reps@83% 1-2 reps left for final set, *goal in theory ~4-5 reps, bs-%, rest 2-3min

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SNATCH PULL *use straps
3×3@90-100%, sn-%, rest 2-3min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

5-8×/side DB ROW

8-12× DB FRENCH PRESS

8-12× BARBELL SIT UPS

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video: DB ROW

video: DB FRENCH PRESS

video: BARBELL SIT UPS

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KEHONHUOLTOA!

Emom 24

1) 5-10 Hyvää huomenta + takakyykky
2) 45s Kone
3) submax kuppipito
4) Lepo

AMRAP 10

21 Box Step-Ups 24"/20"
15 RingRows
9 Burpees

** Back Squat**

3-4 x 4 @ 75-80% (RPE 7-8/2-3 RIR), rest 3:00 between sets

3 x 5 dippiä (renkaat / nojapuut)

Snatch

7-10 x 1-2 @ 70-85%, go every 1:30

– Build within the percentage range if moving well
– The intent today is to focus on lifting technically well (vs pushing the weights)

Deadlift

6 x 3 @ 70 - 80%

Go Every 3:00