Squat Clean + 3 Front Squat + Jerk

1RM in 20min

Ohje: hae tankokompleksissa päivän ykkösmaksimi. Älä ylitä aikarajaa

3 rounds
1 ring MU
2 dips
3 skin the cats
4 HSPUs
5 box over burpees

5 RFT
30 Wallballs 9 kg
20 Pullups

For Time

Start with a half-mile run. Then do two rounds of the following:

30 Knee Crunche
20 Leg Raise
30 Flutter Kick
60 Second Plank
30 Cross Crunch
20 Heel Touch
20 Superman

Goal
This is a short program designed to help you get your first push-ups happening! From zero to hero!

Test
Today we test and see the progress so far!
How many full reps from the toes can you now do?

Time Under Tension
5 x 4-6 reps of a Push-Up with 3 seconds down and 3 seconds up pace; rest 1:30-2:00 between sets.

Needs to be VERY tough.
Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

Muscle Endurance
3 rounds alternate between;
18-25 x Dumbbell Bench Press @ moderate weight, faster reps; rest :30
18-25 x DB Seal Row @ same weights, faster reps; rest 1:30

Trunk
3 rounds, alternate between;
:20-:40 Ring FLR Hold; Rest :30
10/side x Side Plank Rotation; Rest 1:30

??What??
See or ask Ben for help!

E2m for 10minutes
20 walking lunges AHAP
+
E3M for 15minutes
Bench Press x 8, build up to 8rm
+
Every 90 sec: 3rounds
1: Max set ring rows
2: Max set push ups
3: Isometric double kb front rack wall sit 30sec

7x3 kevennetty hyppy boksille.

PNL = Painonnostajan lenkki 25-30 min .
Kävelyä 5 min.,
Hidasta juoksua 5 min + reipasta juoksua 200m.,
Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
Kävely 200m + kova spurtti 30 m.,
Hidasta juoksua 5 min.,
Kävelyä 5 min

day 11, 6x2 @ 80%

10-10-10
No belt, dead stop each rep. This is last week of 3x10 DL protocol.
Rest 3-4min