Raaka tempaus + tempaus puolikyykkyyn + tempaus
10 x (1+1+1)@70-90%

Taskuilta tempaus 6 x 1@80

Takakyykky 4x3@75%

"Macho" tc 20'
3 Rounds:
400 Meter TRUNK Run

3 Rounds of “Macho Man”

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks 60/40 40/25

In 30mins:

10mins Row
10mins Ski Erg
10Mins Echo Bike

Score is Total Cals....

5 Round of:
One-Arm KB Swing Snatch Dx (24/16Kg) 12 reps
One-Arm KB Swing Snatch Sx (24/16Kg) 12 reps
Bar Facing Burpees 24 reps
2:00 rest each round

Not for Time:
30 GHD Sit-Ups
40 Hollow Rocks
50 AbMat Sit-Ups

AMRAP 18:
21/15 Calorie Assault Bike
15 Strict HSPU
15 DB Deadlifts (50's/35's)
15 DB Front Squats (50's/35's)

Deadlift
On the 2:00 x 6 Sets:
Set #1 - 3 Deadlifts
Set #2 - 1 Deadlift
Set #3 - 3 Deadlifts
Set #4 - 1 Deadlift
Set #5 - 3 Deadlifts
Set #6 - 1 Deadlift

Week 3, with the aim being to increase slightly on all lifts. Final week before advancing to a different rep scheme.

4 x 6 tempo (3s lowering)

2 min max reps köysikiipeily
1 min rest
2 min max reps strict toes to bar
1 min rest
2 min max reps strict HSPU
1 min rest
2 min max time in hollow hold

Kevyttä viikkoa.