T2B
Ring Dips
Leuanveto tekniikoita, tavoite 2 x 3 leukaa joko strict, kippaus tai kuminauhatekniikalla.

Kevyttä teknistä opettelua

Set #1 – 3 Front Squats @ 80% of 1RM Front Squat
Set #2 – 1 Front Squat @ 85% of 1RM Front Squat
Set #3 – 3 Front Squats @ 80% of 1RM Front Squat
Set #4 – 1 Front Squat @ 88% of 1RM Front Squat
Set #5 – 3 Front Squats @ 80% of 1RM Front Squat
Set #6 – 1 Front Squat @ 91% of 1RM Front Squat
Set #7 – 10 Back Squats @ 75% of 1RM Front Squat

20min tasavauhtista, jonka jälkeen 10x1min minuutin palautuksella.

3 DIFFERENT TABATAS

Score is the number of reps performed in tabata 3

TABATA 1

• Wide grip strict pullups
• Farmers hold 2x32kg kettlebells
• Strict K2E's
• Squat 25kg plate on back
• Repeat

TABATA 2

• Narrow grip strict pullups
• Deadlift clean hold 100kg (no hookgrip)
• Strict T2Bs
• OH Squat 25kg plate overhead
• Repeat

Tabata 3

• Pullups
• Deadlifts 100kg
• K2E's
• Squats 25kg plate held against chest
• Repeat

5 heavy ones

Wave #1
Set #1 – 5 Back Squats @ 70% of 1RM Back Squat
Set #2 – 3 Back Squats @ 75% of 1RM Back Squat
Set #3 – 1 Back Squats @ 80% of 1RM Back Squat
Wave #2
Set #4 – 5 Back Squats @ 75% of 1RM Back Squat
Set #5 – 3 Back Squats @ 80% of 1RM Back Squat
Set #6 – 1 Back Squats @ 85% of 1RM Back Squat
Wave #3
Set #7 – 5 Back Squats @ 80% of 1RM Back Squat
Set #8 – 3 Back Squats @ 85% of 1RM Back Squat
Set #9 – 1 Back Squats @ 90% of 1RM Back Squat
15-Rep Front Squat
Set #10 – 15 Front Squats @ 52% of 1RM Back Squat

Jalkakyykky 4x2x5RM eli tee 4x2 samalla painolla jolla teit max5
Box-kyykky TAI Pause-kyykky 4x6 (joka sarjan välissä jännehypyt x 3)
Istumaannousu 3x10-15
Etuheilautus kahvakuulalla 3x10-15

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

• 25 toes-to-bars
• 50 double-unders
• 15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

Six sets of:
Back Squat x 3 reps @ 3211
(aim for approximately 80-85% of your 1-RM back squat)
Rest 2 minutes

Jalkakyykky 3x2x5RM + 3-5x1 (eli tee 3x2 + nousu "helppoon" maksimiin)
Box-kyykky TAI Pause-kyykky 6x4
Hyppyjä / loikkia 20 kpl
Etuheilautus kahvakuulalla yhdellä kädellä 3x20
Vatsat 50-100 toistoa