Bench press 3-2-1-3-2-1

A) NOTES
- Strength: The Supinated Push-up puts the shoulder in a great position, but might feel odd if you haven't done them before.
- Metcon: Descending reps of American Swings and consistent sets of Burpees. Your shoulders and lungs should be on fire.
- Equipment: Medium band, medium weight, lighter weight.

B) WARMUP
AMRAP 6:00
2 Upward to Downward Facing Dog w Toe Touch
10 Mountain Climbers
15 Banded Pull-aparts

C1) SUPINATED PUSH-UPS
4 x 8-12. Rest 60s.
C2) SEATED BAND FACEPULL-APART
4 x 20-30. Rest 60s.
C3) WEIGHTED OFFSET HOLLOW HOLD
4 x 20s each. Rest 60s.

D) FOR TIME
30-25-20-15-10-5
American Swings
*10 Burpees after each round
– Goal: Tough pace, Unbroken sets.

E) PRAYER STRETCH
5 deep nasal breaths in each position

All video links found here.

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NO EQUIPMENT OPTION

B) WARMUP
As above replace pull-apart with towel pass through

C1) SUPINATED PUSH-UPS
4 x 8-12. Rest 60s.
C2) TABLE ROWS
4 x 8-12. Rest 60s.
C3) WEIGHTED OFFSET HOLLOW HOLD
4 x 20s each. Rest 60s. (Use a water bottle or similar for weight)

D) FOR TIME
25-20-15-10-5
Floor Touch to Jump
*10 Burpees after each round
– Goal: Tough pace, Unbroken sets.

E) PRAYER STRETCH
As above

2 rounds for time:

30/20 wall balls
20/15 cal SkiErg
10 devil’s presses

P4TS

Deadlift 4 x 5

P4TS

STRENGTH PROGRESS 3/13 - LARGE WEEK

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WARM UP 2 rounds ~15min

20 OH DUCK WALK , lintti

4 SUPERMAN ROW (I-W-I) + PUSH UP + CRUNCH

3 + 3 COSSACK SQUAT + PISTOL SQUAT

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POWER SN + OHS
3[2+4]@50%, 3[1+4]@60% te-% pal 2min

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SPLIT JERK
4x2@nousu 76%, 5x2@81% pal 2min

PUSH PRESS
5x2@81% pal 2-3min

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PAUSE BACK SQUAT 3 sec -pause squat position
3@50%, 3x3@65% pal 2-3min

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SN PULL + SN PULL Below Knee -full foot
2[1+5]@71%, 3[1+3]@81% te-% pal 2min

3rnds for WU:

20 x-jumps
10 knees down push-ups
10 tempo air squats, 2s down, 2s hold, explosive up, 1s stop
1 wall walk

4 rnds for quality:

10 HSPU legs on box/couch/bench
10 hamstring curls with towel under the heels
10+10 copenhagen adductor - leg on couch/bench/box
5+5 tempo pistol squats - 3s down, 1s stop, explosive up, 1s stop
5-8 tempo push-ups - 3s down, 2s hold, explosive up, 2s hold on top
20 rear deltoid flyes - makoile mahallaan ja nostele käsiä suorana molemmilla sivuilla kohti kattoa.

For time:

1. Strict HSPU
2. Kipping HSPU
3. Pull-up or row with whatever you got at home
4. V-ups
5. Push-ups
6. Sit-ups
7. Dips
8. Air squats
9. Burpee to target
10. Lunges
11. Meter HS walk/2 wall climbs
12. Box jumps or objet over jumps.

Treenin kulku:

Aloita tekemällä 1 hspu jota seuraa 30 duta, seuraavaksi tee 2 kippi hsputa ja 1 strict hspu jota seuraa 30 duta. 3 vetoa, 2 kippi hsputa, 1 stict hspu + 30 DU jne.

Numero liikkeen edessä osoittaa sekä järjestystä, että toistomäärää.

2 rounds

15 + 15 Box Pistols ( Box lowers )
20 Banded Glute Bridges
10 Romanian Deadlift 43%