Viikko 46
Treeni 1
Warm up
2 rounds
15/12 calories machine
10/10 half kneeling db press
10 air squats + 10 reverse lunges
5 inch worm with push up

Strenght
Push Press 10-8-8 reps
Strict Press 2x8-10 reps
rest 1.5-2 min bwn sets

Metcon
7 min partner amrap
max calories cardio machine
other person performs 6 single arm devils press, then change

Accessory Work
2-3 x10/10 front rack reverse lunges
2-3x front plank x 40-60s + 25/25m suitcase carrying

Back squat cluster 4x (2+2+2), lepo 30s/3min

For time:

40 Front Squat 42,5/30kg
30 Front Squat 52,5/37,5kg
20 Front Squat 60/42,5kg
10 Front Squat 70/47,5kg

** On the minute ( Starting )

5 Bar Facing Burpees

( 8 - 15 )

For Time:

10 Legless Rope Climb

TC 10

8x4
@80% 1rm deadlift

A) DU / SU
B) Row
C) Shuttle run & Burpees
D) Machine (not row)

Goal is to move easy to moderate pace and to get a nice sweat. Tommorrow is a big day so don't go all out.

DELOAD WEEK

16min AMRAP (you go / I go full rounds)
3 bar muscle-up
6 pistol squat
6 shoulder to overhead 60/42,5
6 bar over burpee

3 Sets:

5 SN Push Press + 1 Overhead Squat @ 70 - 75% ( SN )

5 Sets Of:

Snatch Pull + Muscle Snatch + Overhead Squat + Snatch Balance @ Light Weight

8xEvery 1:30

2 Split Jerks, pick load
Start at 60% of your 1 rep max, increase in weight each round, and go no higher than 85% 1RM