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

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%)

3x5-6 (1.1.1.1.1.1) add the 6th if you can
3-4 Mins rest
85-87.5%

If your 1RM is unknown then build up to a 1RM

Warm up with triples. 20 seconds rest between singles. If you work in pairs do the full set before changing.

Box squat 3x3

3x3 Heavy Quality

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

Deadlift 4 x 6

• every rep from dead stop

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.

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%

Every minute, on the minute: Clean & Jerk