A,
Back Squat Deload
Week 4 Cycle 2
1x5@40%
1x5@50%
1x5@60%

Find your Incline Bench Press 1 Rep Max.
Find your 1RM for the day. Work to Increase weight by 2,5-5kg from last week.

B,
Dumbbell Bench Press 15-15, using heaviest weight per set
Dumbbell Rollback 10-10, using heaviest weight per set
Single Arm Dumbbell Row 10-10, using heaviest weight per set

C,
4 rounds for quality of:
3 Box Jumps
10 Banded Push-ups
10 Jumping Squats
10 Banded Barbell Rows, pick load
10 V-ups
20 Row Calories

Box Jumps- high
Jumping Squats- add loading if you like
Row Calories- easy to moderate pace

Focus is on explosive power in this workout. Take your time moving from one movement to the other with the goal being speed DURING the exercises, not necessarily on the workout overall.

Run 400 or row 500m

Then
High knees
Butt kicks
Shuffle swings
Toy solders
Toe touches
Spider-Man lunges

Core work
E2MOM x 5
20 weighted sit up
Remaining time max effort plank hold

*end each plank at 1:50 giving you 10 seconds of rest before next round

• score is accumulated plank time

Interval training
Run 250m or row 300m
Rest 1:00
X 10

Lepopäivä.

Every 7 minutes for 42 minutes (6 sets):

800 m run or 900/700 m row
movement pair X

1st 25 KB swings + 10 T2B
2nd 20 KB swing snatches + 10 push ups
3rd 15 goblet squats + 30 s handstand hold

Rotate stations for total 6 sets.

Deadlift 4x8 reps

4x8, tempo

20 min AMRAP
7 hang power cleans 105/75
15 air squats
400m run

*Sub 25/20 cal bike for run

400m run or 500m row

Then 3 rounds
5 inchworms
5 muscle cleans
5 paused front squats
0:30 plank

Clean complex
EMOM x 10
1 squat clean
1 hang squat clean

*increase weight for quality

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30-45min easy walk or rest day

Harjoituksen tarkoitus on toimia palauttavana harjoituksena. Tavoitteena on pitää päivän harjoitukset ja toiminnot kevyenä, jotta palautumista tapahtuu.

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10 push up
10-sec plank
10 squad
10 jumping squads
Resto 20 seconds between exercise.
3 Set/rounds