Dumbell bench press 3x8

Section duration: 40 mins

Rep/Interval Scheme: 60s Work/ 20s Rest, 30 Rounds (3 Circuits)
Zone 1

5s Rest, Repeat
5x
DB Thrusters

Zone 2

RPE 9+
Run

Zone 3

Switch every 10m
KB Mixed Load Carry (High)

Zone 4

Speed Skaters

Zone 5

RPE 9
SkiErg

Zone 6

Dumbel rises

Zone 7

Sandbag Reverse Lunge

Zone 8

Switch every 10 reps
High Side Plank Hip Raises

Zone 9

5s Rest, Repeat
5x
DB Bent Over Rows

Zone 10

Cross Body Climbers

5 sets of 12, 10, 8, 8, 6 reps:
• Deadlifts
Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Rest 1-2 min between sets.

5 sets of 12, 10, 8, 8, 6 reps:
• Shoulder Presses
Weight: 50%, 55%, 60%, 65%, 70% of 1RMs. Rest 1-2 min between sets.

10 sets:
• 3 Back Squats
Weight: 75% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

Polvivaivaselle:

DEADLIFT

1x4
2x3
2x2

• kasvata painoo kun toistot vähenee mut aloita itsevarmasta

Deadlift 5 x 10 @60%

3:00 BikeErg @ easy
+
1:30/0:30 of each @ increasing pace
1) BikeErg
2) Row
+
0:30 Hang from bar
8 Scapula push-ups
4-6 Jefferson curls
10 Handstand shrugs
30 Speed rope steps
+
Build to workout weight for squat cleans and deadlifts
* Practice a few short sets of double-unders, wall walks, HSPUs and box jump overs between sets.
+
@ workout weight
3 Squat cleans
2 Wall walks
500m BikeErg
30 Double-unders
5 Deadlifts (use A1 weight)
5 HSPUs
5 Box jump overs

Snatch

A) Build to a max in Power Snatch

B) Every 90 sec x 3 sets 1 Power Snatch @90% of the weight that you hit for the single.

C) Every 90 sec x 3 sets 2 (1.1) Power Snatch @80% of the weight that you hit for the single.

D) Every 90 sec x 3 sets 3 (1.1.1) Power Snatch @70% of the weight that you hit for the single

Snatch Panda Pull
(Optional)

• 3x3 @100-110%

Metcon

4 sets of: 2 min On / 1:00 min Off

• 3 Wall walks*
  
• 6 High box jumps
• Max Rope-climbs in remaining time

*Add 1 wall walk each round

Accessories

A) Core 4x For Quality:

• 30-45s GHD Oblique Twist W/plate
• 20-30 V-Up
• 30/30s Side Plank *Rest as needed

B) Optional
3-4x For Quality:

• 10/10 DB Hammer Curl
• 15-20 DB Skull Crusher

30*1 power clean + power jerk
Every 20sec 36-42kg