40 Minutes For Quality

40m Single ARM Overhead Walk DB/KB
12 Aussie Pull Ups
Run 800m
30 Toes on Wall Sit Ups
50 Air Squats

Rästi

"HAPPY HOUR"
3 RND OF:
12 POWER CLEAN 60/40 - 40/25
12 ALT. PISTOL SQUAT
12 PUSH JERKS
12 T2B

L-sit hold: 2:00
* every break: 25m Sandback carry.

• Suorita 2min. kokonaisaika L-Sit holdia.
• Suorita joka tauolla aina 25m säkin kanto. Myös viimeisen jälkeen, jolloin kokonaisaika tulee täyteen.
• Käytä Paralletteja tai boxeja L-sitissa.
• Valitse itsellesi sopivan haastava säkki.
• Skaalaa aikaa/painoa/matkaa tarpeen mukaan ylös/alas.
• 2min. Aika tulisi saada kasaan 3-6 sarjan sisällä

400m Lunge walk

EMOM 12

1 minute : 10m HS Walk
2 minute : 3-5 BMU

10min emom
Odd 5 pull ups
Even 5 Snatch 40/30 or light weight
Straight into
10min emom
Odd 3 CTB
Even 4 Snatch 50/35 or moderate weight
Straight into
10min emom
Odd 1 Bar MU
Even 3 Snatch 60/40 or heavy weight
Snatch is anyhow

A,
Week 3 , Cycle 1
Back squat
1x5@75% of 1RM (training max )
1x3@@85%
1x1+AMRAP@95% (GO HARD with perfect form)

Week 1
Press
Find your 1 RM for the day
- don’t go for broke
- No failed reps today, just a 1 rep with a little room to add some weight in the coming weeks.

B,
Accessory LIfts ( each lift AHAP )
Seated DB Press: 2 x 15
Tricep Push Down: 2 x 10
Barbell Row: 2 x 10
Complete in that order , as 2 rounds!

C,
For Time
40/35 Cal Bike
20 Back Squat @102/70kg
20/17 Cal Bike
10 Back Squat @102kg/70kg
Goal: Sub 10 min
Loading on the bar is something you should be able to get 20 reps in a row with when you are fresh.
Take the bar from the rack on this workout!

D,
Midline
Weighted GHD Sit Up: 3 x 15-20

Rest 90sec btw

Pukeilta/räkistä työntöjä

50% 2 X 3
60% 2 X 3
65% 2 X 3
70% 2 X 3
75% 2 X 3
80% 2 X 3
85% 2 X 2

40 on/20 off 3 rounds, 12min
1. Pullup
2. Ring dips
3. Du
4. Rest