Bench press 5-5-5-5-5
Build up in weight. Goal is a new PR.
+
10-1
Strict pull ups
Ball slam

A,
Back Squat 1xMax Effort at 1.5x BW
Goal: 10+reps

B,
For quality:
3x8 L/8 R Cossack Squats, pick load
2x max rep hip extension on GHD (shoot for 20+reps)

C,
Every 1 min for 12 mins, alternating between:
20 Box Jumps @60/50cm
15 Burpees
5 Clean & Jerks @84/56kg

D,
For quality:
3x6 Eccentric Pigeon Squats
3x6 Dumbbell Pec Flies, pick load
Banded Shoulder Stretch, L 1:30/R 1:30

Eccentric Pigeon Squats- 6 secs negative and regular return
Dumbbell Pec Flies- 6 secs negative and regular return

3- Position Clean

5 x (1+1+1) x 78%

Power Jerk + Jerk

5 x (1+1) x 78%

Snatch Deadlift

5 x 5 x 105%

Front Squat

3 x 4 x 80%, 2 x 4 x 85%

4 RFT
25 wallballs 20/14
15 TTB
400m run

*sub 500m row

3:00 easy bike row or run

Then... 2 rounds
10 passthroughs
10 air squats

Then barbell warm up

Clean and Jerk waves
Rest 1:00 between sets
3@65%
3@70%
2@77%
2@85%
1@92%

Rest 2:00 then repeat

Tehdään kahdestaan aikaa vastaan. Toinen tekee toinen lepää.
100Cal Assault bike
120kg maastaveto x 40
Burpee x20 (yhtäaikaa molemmat tekee 10)
100x DU tai 200 singleä
20kg x2 käsipainoilla Thruster x 40
100Cal assault bike
T2B x40
20kg x2 käsipainoilla Devil press x 40
100cal assault bike (Toinen on lankussa ku toinen polkee, Jos lankku pettää sakkona molemmille 3x burpee ennenkuin voi jatkaa)

BULGARIAN SPLIT 3 X 8+8

Ohs eli valakyykkyä
3 X 2

Ohs eli valakyykkyä
3 X 5

1000/800m Row
30 Bar Muscle-Ups
10 Rounds of "Macho Man"
Barbell - 70 / 48 kg

1 Round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks

(Time cap: 25min.)