12/9/6 for time

Bar muscleups
Deadlifts 100kg

Back squat 8-10-12-15 reps

Hierontaa/Lepoa.

Sit piikataan metukkaa. Niin perkeleen kovaa kuin vaan pystyy tekee!!!

Eli treenejä Ke, To, Pe, Lepo, Su, Ma. Sitten kevennellään, kevyttä hikoilua. Jumija auki, mahdollisesti pieniä laji kokeiluita riippuen millaisia paljastuksia viikolla tulee.

Single Leg Banded Hamstring Curls: 3 x 50 ea. Rest 30s.

1,6km run
50 ball slam
40 burpees
30 pull ups
20 box jump overs

• 10-10-10-10 of:
BB Deadlift
10 @ 8 RPE (Load Repeat)
55% 1RM 10 reps
60% 1RM 10 reps
65% 1RM 10-10 reps

Warm up(10)
100m run

10 plyo jumps
20 dwn dog w/foot pedal

10 walking front kicks
20 sl dl

10 cal row
20 pic n grass

100m run

Mobility(5)
1:00 couch stretch
1:00 chest opener

Weightlifting(15)
Week 3-strict or bench press

Fittrain(20)
amrap 20
30 single unders-challenge up-30 du's
10 hand release deadlift 135/85-challenge up-225/125
10 pull ups or c2b-challenge up-2 rope climb or 6 mu
10 cal row

Opt(12)
800m x2-rest=work
5x1 deadlift
5x5 bk+hip ext
3x1 rope climb or practice

Finisher
30 cuff iso
15 side plank pt
1:00 min plank
1:00 min ham stretch

Deadlift 10-10-5-5-3-3 reps

40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of "Macho Man"

1 Round of "Macho Man" 3 Power Cleans + 3 Front Squats + 3 Jerks

Rx:82.5/60

Time cap: 20min.

• Stimulus wise, we are looking for a barbell load that we are confident we could complete 9+ unbroken clean and jerks with, when fresh, touch and go style. A heavier barbell, but one that we can consistently move with.

Run

10 min pk
2 min vk
10 min pk
5 min vk
10 min pk
7 min vk
5 min pk