20 mins AMRAP
30 cal bike/35 cal row
50’ DB overhead lunge (up and down length of gym change hands halfway) 50/35
30 sit ups

3 rounds
10/8 cal row
10 seated DB press
10 passthroughs

Strict press or Bench press
10-8-6-4-2

*increasing in weight each set. Starting at 45% 1RM

Treenit klo 18-19
1A) rive polvelta 3x5
1B) allemeno 3x5
1C) työntö saks. 3x5
2) rive + rive riipusta+ EK + työntö + TK 5x(1+1+1+1)x65%
3) työntö 4x1x90%
4) rive riipusta 4x3x65%
5A) OHS 3x3x80%
5B) Jalkojen nosto istuen 3x10
merkkaa kokonais volyymi tulokseksi

Thruster Ladder, 15 min EMOM

0-5 min: 5 reps
5-10 min: 3 reps
10-15 min: 1 rep

First 5 minutes with 5 reps, next 5 minutes 3 reps then 5 min with singles.

Add loading after 5 min.
Bar from the ground.

3-4 rounds @ easy pace
30 Double Unders
400 Meter Run / Stairs
5 Wall Walks
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Rive + Työntö

2 x (1+1)x70%, 1+1x75%, 1+1x80%, 1+1x85%, 1+1x90%, 1+1x95%, 3 x 1+1 max

Tempaus

2x1x70, 2 x 1 x 75, 1x80%, 1x85%, 1x90%, 1x95, 3 x 1, max

Run 10 km afap

Deadlift, build up to heavy 5rep of today in 15-20min
+
4 rounds
5 pull ups
10 push ups
15 squats
Straight into…
3 rounds
12 DL 50/35kg
9 Hang power snatch
6 OHS
Straight into…
1000m row

2011.11.27 Do it again Friday
21-15-9
Double KB Thruster @2x16/12kg
2x DU
1' Rest
Then
9-15-21
Wall ball @9/6kg
T2B

TC: 16'