Bench press core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of pushups
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps warm up weight to prepare for opening weight.
Volume work
Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
10 x repetitions at light/moderate weight
9 x repetitions increase weight
8 x repetitions increase weight
7 x repetitions increase weight
6 x repetitions increase weight
5 x repetitions increase weight
4 x repetitions increase weight
3 x repetitions increase weight
2 x repetitions increase weight
1 x repetitions increase weight

🎶🎶💃🕺🎶🎶

30 rounds:

1 Burpee Box jump
2 Front squat
3 T2B
4 Power clean

(Rx: 60/40kg)

(Time cap: 35min.)

4 x AMRAP6
(2min lepo amrappien välissä)

1.12 Kyykky + 6 Leuanveto + 4 Burpee

1. 6 Cal pyörä + 10 Kahvakuulaheilautus

2. 200m Soutu + 14 Askelkyykky taakse

A,
Incline Bench Press 1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Dumbbell Bench Press 15-15

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Dumbbell Tate Press 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
Dumbbell Rollback 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

E,

"Eva"
5 rounds for time of:
Run, 800 m
30 Kettlebell USA Swings @32/24kg
30 Pull-ups

Goal: Sub 45 min

F,
For quality:
25 L/25 R Diagonal Banded Pull Aparts
50 Band Face Pulls
25 Plate External Rotations, pick load
50 Tiger Walks

Shoulder Maintenance

Band Face Pulls- band at knee height

Front Squat
Army core lift of Squat
Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
Warm up with 2 sets of 10 reps of dumbbell front squats
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 3 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

For time:

30-25-20-15-10
KB Squat 24/16kg
KB Hang Snatch
Ring Row

LÄMMITTELY
2 kierrosta, 1:00/liike
Kuminauhalla:
• Ylivienti
• Viparit eteen
• Viparit sivulle
• Lonkan ojennus
• Lonkan loitonnus
• Renkailla kyykky

TAITO
3 taito pistettä, tehdään harjoitteita jokaisella pisteellä 7min ajan. Valitse itselle sopivan haastava liike.

1.Piste
Käsilläseisonta --> hspu
• Käsien nosto seinällä / kuppiasennon haku
• AKK / kuppiasennon haku
• L-asento boksilla
• Seinällä

2.Piste
Pistoolikyykky
• Yhden jalan jarruttava työ boksille / kahdella jalalla ylös
• Yhden jalan kyykky boksille
• Yhden jalan kyykky renkaiden kanssa
• Yhden jalan kyykky boksilla seisten

3.Piste
Tasapaino
• Vaaka --> tähti
• Lentokone --> jalka sivulle ja takaisin --> kädet mukaan
• Konttausasennossa tähti

20 minutes for quality

5-8 Strict Pull Ups
15 GHDSU
10 Weighted Cossak Squat
12 DB Biceps Curl, Alternating

rest btw. movement as needed.

Weighted Pull Ups

5 x 4 x 60-65%

SO 2:30