Strict press
5-5-5-3-3-3-1-1-1-1
Heavy

10/8-20/16-30/24-40/32-50/40-40/32-30/24-20/16-10/8cal

Row
Back (arch rock/back extension/vuoro back extension)
Bike erg
Abs (Hollow rock/Tuck ups/Crunches/Russian twist/Ab sit-ups)

Warmup
8 min amrap
Yksi polkee echo bike kun toinen tekee
Glute leg raise alt. Worminch burbee

Vahvalaji testiä:
Find max
1.piste
Log press

2.piste
Axle deadlift (tasaotteella mutta sen jälkeen voi kokeilla ristiotetta. Laita laatikkoon tasaotteen tulos)

3.piste
Circus db gtoh (jos ei nouse tyhjäpaino 27,5kg niin laita laatikkoon maksimi dB tulos)

4.piste
Sandbag gtos

Tarkoitus löytää päivän maksimi mihin tekniikka ja voima antaa luvan 👍😀

Back squat

3 to 4 x 5 @ 79-84% (2 RIR), Rest 3:00-4:00 between sets

– Do your first set @ or around 79%1RM back squat, then build up within the percentage range (sticking to RIR) if you can over the remaining sets.
– These are intended to feel fast and strong, no grinding reps

10 sets of Handstand balance drill (with box)

EMOM 6 (0:30 AMRAP / 0:30 Rest)

Power clean and jerks @ 70%1RM PC+J

Hang snatch + snatch

3 x 1+2 @ 70%, EMOM
5 x 1+1 @ 75-80%, E1:15

A,Strength: (week2)
Front Rack Box Squat 4x3 @same weight
-Build up to a heavy 3 reps
-Rest 2 mins btw

B, 3-4 sets:
-KB Front Rack Russian Box Step Up x10/side @1xmod
After each set: :20/:20 Side Star Plank

C,
AMRAP 12 mins (Teams of 2)
20-30-40…
-Medball Cluster to Wall
-Tuck Jump
- Full Squat Burpee
P1 works, while P2 rests

"Hidalgo"

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

Modified
Run 1 mile
95 pound Squat clean, 20
20 Box jump, 20" box
20 Walking lunge steps with 20lb dumbells
20 Box jump, 20" box
95 pound Squat clean, 20
Run 1 mile

6 rounds
9 x hang clean
12 x thruster
15 x front squat
21 x shoulder to overhead

RX 50/ 35