Banded Triceps Pushdowns: 50-40-30-20-10, done AFAP.

• Unbroken sets. Adjust grip position on the band to get the appropriate challenge each set.

2x12 @52%

• 4 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (2 reps buffer)
(4 Sets a quasi max reps meno 2 reps di buffer)
1:00-2:00 rest each sets.

• 10 Min of:
Assault Bike @ max Kcal

Tempaus, aloituspaino (15 min)

Tauko 10 min

Rive + työntö aloituspaino (15min)

Taka/etukyykky raskas ykkönen + 2x85%, 2x90% raskaasta ykkösestä.

Kulmasoutu 4x15 tangolla

A: Practice Snatch

B: Build up to heavy 5rep dead lift in 15min

C: superset x3
C1: Shoulder press x6@3030
1min rest
C2: Singel arm Db Chinese rows x8-12 @2011/each
2min rest

30 rounds for time of:
5 Wall ball shots, 9/6kg
3 Handstand push-ups
100/70kg Power clean, 1 rep

Salin ohjelmoinnissa.

For Time

50 Strict Presses 30/20

50 Pull-ups
50 Handstand Push-ups

8/6 Calorie Bike on Every Break*

6x2@80%

Huoltoa

Aamulenkki 30 minuuttia