Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

10 Plate Sit-Up + 10 Hollow Rock + 10sec Hollow Hold

Peruskuntolenkki 40min/60 min fillarilla

Bodyweight Glute Bridge x 5 Minutes Max Reps

Run 7 x 400m

Rest 3:00 btw sets.

Result is total time

• 5 Round of:
BB Deadlifts 8 reps
Plyo Box Jump Ups (60/50 cm) 16 reps
BB Load = 120/85Kg oppure se usi un carico inferiore; 60-65% 1RM

For time

20 Ring MU
100m Farmers walk 2x32kg/2x24kg
30 C2B
80m Farmers walk 2x32kg/2x24kg
40 Pull ups
60 Farmers Walk 2x32kg/2x24kg
5/4 Rope climb (siilissä tupla määrä)

• 6-6-6-6-6 of:
BB Deadlift from Blocks
6 @ 9 RPE (-5%/10% Load Drop)
70% 1RM 6 reps
75% 1RM 6 reps
75-80% 1RM 6 reps
75% 1RM 6 reps
70% 1RM 6 reps
Blocchi posizionati ad un altezza tale che la barra si trovi due dita sotto al ginocchio.

Warm up(8)
3rds
8 hollow rocks
8 superman
8 plyo

Mobility(4)
1:00 min samson stretch per
1:00 min front rack stretch

Fittrain Intervals(16)
:20 work :20 mclimbers :20 rest x4
rope slams
plank to bridge
jing jang
dips

Opt(12)
1600m walk/run
5x5 bk ext
5x100m hill sprint

Finisher
30 t-raise
100 rtw
1:00 min bf stretch

Back Squat 3x5
Wendler Program

• 1-1-1-1-1-1 of:
BB Clean & Jerk
80-87.5% 1RM 1-1-1-1-1-1 rep