2-3sets:

15-20 GHD hip extension
15 cyclist squat

Syklin toinen viikko

10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Wall balls
Burpee
(10 wb + 1 brp, 9 wb + 2 brp...)
Cap 10

A: Burpee box jumps x15
B: Bench press 5-3-1+
C: WPU 3set
D: Incline DB bench press 3set
E1: Leg extensions 2set
E2: Back extensions 2set
E3: DB shoulder flys 2set

A: Broad jumps 8x3
B: Dips 1xMax
C: SA DB rows 1xMax/arm
D; DB shoulder flys 1xMax
E: Alternating db biceps curls 1xMax

JERKS

1) Chaos Press 5x3 (Link)
*kevyehkö paino, keskity laatuun

2) Split Jerk From Blocks
E2MOM x6-8

Set 1-2: 3 Reps (Drop and go) @70%
Set 3-4: 2 Reps @75%
Set 4-6: 1 Rep @80%+ (voi tehdä 8 sarjaan asti) (nosta päivän maximiin)

Push And Pull
10MIN AMRAP:

2-4-6-8-10…
- Strict Bar Dip

1-2-3-4-6-7…
- Strict Pull Up

-150m ski between rounds

METCON

4x4min on/2min off:

Alternating A&B:

A)
-3 Wall Walk
-6 DB Snatch @50lbs
-9 Box jump over

B)
-5 Pull Up
-10 Push Up
-15 Air Squat

ACCESSORIES

4 ROUNDS FOR QUALITY:

• 10 DB Z Press
• 10/10 DB Row or 10 Barbell Row *rest as needed

Press:

30-20-10 reps for time:
• Front Squats 75/55#
• Burpees Lateral Over Bar
• Front Rack Walking Lunges 75/55#
• Push-ups
• Sumo Deadlift High Pulls 75/55#
• AbMat Sit-ups
• Shoulder-to-Overheads 75/55#
Finish each round with:
• 500 m Row
Goal: 25 min.

8 min E2MOM:
• 8-6-4-2 Shoulder press
Increase weight each set. Recommended percentages: 60-70-80-90% of 1RMs

8 min E2MOM:
• 8-6-4-2 Deadlift
Increase weight each set. Recommended percentages: 60-70-80-90% of 1RMs