Deadlift ( Deadstop )

5 x 4 Building weights.

Go Every 3:00

Warm Up (10-15min)
Löytyy taululta

Skill (20min)
A-Push Up
HS hold (wall facing fine also)
Headstand (you can test this from box also)
negative HSPU
kipping HSPU / Box hspu strict one

take the deadlift sets in and test the hspu .

Workout (time target with rest 12-15 min)
For Quality/Time
21-15-9 reps
deadlifts @light/mod weight 40-50%
12-9-6 reps
kipping hspu or strict box hspu
rest 3 min
15-12-9 reps
deadlifts @light/mod weight 40-50%
9-7-5 reps
kipping hspu or strict box hspu

4 rounds
10 incline DB’s row
10 + 10 single leg DL

4 rounds
10 Db’s hammer curl
10 seated DB’s supinated grip row

4 rounds
10 + 10 single leg hip thrust
20-30sec hanging arch heels to box

4 rounds: 30sec on/ 30sec off
- rope pull ups

Sots press, squat snatch grip

60 - 70 Minutes

Light cardio & mobility

4 sets: 3 front squats+6 back squats

EMOM x 8-12
1) machine
2) 5 snatch pull + 5 muscle snatch + 5 power snatch
3) machine
4) 5 barbell row + 5 barbell press + 10 reverse lunge

Partner workout (You go, I go)

AMRAP 30 mins
1000m row/ski or 2000m bike
60 wall balls@9/6 kg
40 toes to bar
20 burpee box jumps@60/50 cm
500m row/ski or 1000m bike
30 wall balls
20 toes to bar
10 burpee box jumps

Goal: 2+ rounds

3 Rounds AMRAP ( 35 minute )

3 Minutes : Row Calories
Rest 1 minute
3 Minutes : Bike Calories
Rest 1 minute
3 Minutes : 15 Kettlebell Swing 24/16kg, 20 Sit-Ups, 10 Push-Ups
Rest 1 Minute

WARM-UP

AMRAP x 10 MINUTES

P1

Row, Ski, Bike or Assault Runner

P2

6+6 Single Arm Dumbbell Floor Press
20 Shoulder Tap
8 Cat Cow

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STRENGTH

Speed Bench Press (2/2)

E2MOM x 5 SETS

10-10-8-8-6 w/ Stop on Chest

*Building Up in Weight. Keep the Weight Moderate & Focus on Accelerating the Movement from Chest to Full Arm Extension & Lockout.

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ACCESSORY

EMOM x 12 MINUTES

MIN 1 - 15/12 Barbell Bent Over Row
MIN 2 - 10 Seated Dumbbell Arnold Press
MIN 3 - 15/12 Banded Lat Pull Down
MIN 4 - 10 Shoulder Tap + Push-Up (1 Rep = 1 Tap Right + 1 Tap Left + 1 Push-Up)