Set 1 – 80% – 1 Reps
Set 2 – 85% – 1 Reps
Set 3 – 90% – 1 Reps
Set 4 – 95% – 1 Reps
Set 5 – 100% – 1 Reps
Set 6 – 105% – 1 Reps ( if you feel great hit 110%)

Four heavy sets of five

3x10
3x8

Back support on bench box or platform
30 secs rest. Bum to be in mid range and bridge up. Don't go bum to floor as we want to target the glutes more!

You can use a kb or light barbell

Strict pull-up 3x10

You go, I count!

1 tekee, toinen laskee toistot ja ottaa ajan ylös!
Sitten vaihdetaan tekijää:

(M) 27-21-15-9
(F) 21-15-12-9

DU
ROW

TC 6min!

Scaled: SU 100 / 80 / 60 / 30

5x10 Back Squat

• Start with 50% of 1RM and build up to heavy 10
• 3min REST between sets

Find you 3RM for push jerk.

20 minuuttia aikaa seuraavaan:

3 kierrosta:
15 wall balls 20/14, 12 box jumps, 9 DL 100/70,

Rest 2 min.

Sitten, yritä löytää maksimipaino seuraavassa kompleksissa:

1 cluster + 2 thrusters. Voit yrittää niin kauan kunnes epäonnistut tai 20 min raja tulee vastaan.

6 rounds for time of:
10 Front squats, 50% 1RM Front squat
10 Hang power cleans, 50% 1RM Front squat
10 Bar over burpees
500m row/ski/21cal Echo Bike

Option

4 rounds for time
10 Front squats
10 Hang power cleans
10 Bar over burpees
300 row/ski/12cal Echo Bike

Timecap 45min

Every 2:30

Goal is to add weight every week or start @ ~xx% of 1RM Back Squat

3 x

1) 8 x Back Squat ~60%
2) 10 x Front Squat ~50%
3) 12 x Lunge (Back rack) ~40%