A) Main Strength

Bench press progression
5x5@85-90% of heavy 5 from week 1. (or 5x5@heavy)

B) Accessory Strength

3 sets
Bench glute bridge dumbbell chest press x 10-12 reps
Supinated grip barbell bent over row x 8-10 reps

3 sets
10-15 bench/box dips
Max unbroken empty barbell bicep curls

C) “For time”
21-15-9
Dumbbell push presses
Anchored weighted sit ups

2000 m row buy in YGIG
100 GTOH 15kg
100 cal Assault Bike partner hang
100 sit-ups with wallball 6kg with partner
100 DB snatch 20kg
50+50 burpees- kb swing 24kg
100 squats
2000m row buy out

OPTIONAL COOL DOWN

EMOM x 6 MINUTES
MIN 1 - :45 Alt. Groiners w/Twist
MIN 2 - :45 Alt. Deadbugs
MIN 3 - :45 Rebound Pose w/Box Breathing

• Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold

For time:

2rounds:
5 rope climb
15/10cal ski
20 Ghd sit up

rest 2min between rounds

Back squat 1x8

5 to 10-minute BikeErg @ very easy pace
+
2x
10 Jefferson curls
8/side DB external rotations
+
Cardio
The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
3-minute Assault bike @ easy pace
2-minute Row @ moderate pace
2-minute Assault bike @ moderate pace
1-minute Row @ hardest pace
1-minute Assault bike @ hardest pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
+
Build up to workout weight on the snatch
* Practice row transitions and work on the box step up rhythm between your sets
+
2 rounds @ increasing pace
3 Power snatches @ workout weight
12/9 (cal) Row
6 DB Box step ups @ workout weight
– 0:30 rest between rounds –
Rest no longer than 3 to 5 minutes before you start the workout. If you have more time to wait, space the final part with some easy air bike between the rounds.

Complete as many rounds as possible in 7 minutes of

• 7 box jumps
• 7 chest-to-bar pull-ups

♀ 24-in. box ♂30-in box

LÄMMITTELY
Lonkan ja lantionseudun liikkuvuus

CORE + LANTIO
Aktivoinnit

VOIMA
Kiertoharjoitus
3-4 x 8 MAASTAVETO
3-4 x 6-8 YHDEN JALAN JARRUTTAVA KYYKKY
3-4 x 8 THRUSTER
Lepää kierrosten välissä 1-2min

LOPPURENTOUTUS

Voima
E3MOM, 4 rounds
8 tempo ring row
-ylhäällä 1s pito, alaspäin hitaasti
-sopivan haastava kulma

WOD
16min amrap
30 cal ergo
30 air squat
30 sit up/vatsatutistus
30 worm push up
30 ring row

For time
- 5 overhead squats
- 6 overhead squats
- 7 overhead squats
- 8 overhead squats
- 9 overhead squats
- 10 overhead squats
- 9 overhead squats
- 8 overhead squats
- 7 overhead squats
- 6 overhead squats
- 5 overhead squats

• 10 calorie row
• 12 calorie row
• 14 calorie row
• 16 calorie row
• 18 calorie row
• 20 calorie row
• 18 calorie row
• 16 calorie row
• 14 calorie row
• 12 calorie row
• 10 calorie row

♀ 75 lb
♂ 115 lb