STRENGTH (6/7)

Deadlift 7x3 @RPE 3+ (75-80%)

Across (same loading for each set).
Last set is for max reps, but no more than 15!

Add 2,5-5% compared to last week.

After 15 min of lower body mobility find YOUR perfect technique:

*Air Squat

*Back Squat @ 30%

*Front Squat @ 30%

*OHS @ 30%

Warm-up:

3:00 easy ergo, then:

3 rounds:
10 Scapula push ups
10 ring row
10 scapula pull-ups
10 alt. one leg squats to sit on a box
5 leg raise / kahap
1 partial wall walk

PROGRESSIVE WARM-UP:
5 jumping pull-ups
10 pistol squats (feet on ankle or assisted)
10 leg raises
10 hspu from box or 5 partial wall walk

5 kipping or banded pull-ups
10 alt. pistol squats from box / plate
10 toes to bar/rings
5 hspu / 2 wall walk

5 kipping / butterfly pull-ups
10 alt. Pistol squats
10 T2B / T2R
5 HSPU / 3 WW

Rest

AMRAP

3 Rounds / 30s ON : 30s OFF

1) Pull-up (Kipping/Butterfly)
2) Alternating Pistol Squat
3) Toes To Bar / or Toes to rings
4) Handstand Push Up / or Wall walks

Score total reps
Also post reps by movement

POST WORKOUT / STRETCHING

:30 active hang from bar
:10 rest
:30 side plank hold (r)
:10 rest
:30 side plank hold (l)
:10 rest
:30 cobra stretch
:10 rest
:30 downward dog stretch

Työntö telineestä
2,2,2,2,2
nousevat painot, tauot 2 min.

Find your 3RM Shoulder Press

Takakyykky 1s paussilla 5,5,5 jätä 2-3 toistoa varaa.

Nousevat painot, 2 min tauot.

28min alkavalla minuutilla

1. Leuanveto tiukka
2. Laite
3. Etunojapunnerrus
4. Laite

Odd minutes:
4 x High box jumps
Even minutes:
3-position snatch

4 x 10
AHAFA

3-position snatch
High hang - hang - start

Build up to 75% in 15min!