TABATA
4 x Side plank
4 x Starfish plank

rest 1min

TABATA
2 rounds:
V-Up
Flutter kick
Hip raise
Tuck crunch

1min Wallball Shots
1min Heavy Kettlebell Swing
1min Box Jump
1min Push Press
1min Double Unders
1min Rest

3 Rounds, For Reps

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Find your 3 RTM Front Squat in 15 min!

Technical max means the following standards have to be met in every rep before adding weight:

4 x 8

AHAFA (As Heavy As Form Allows)

Try going heavier than last week (~72.5% of 1RTM)

3min rest between sets

Every 1:30

Goal is to add weight every week or start @ 50% of 1RM Back Squat

4 x

1) 4 x Front Squat
2) 6 x Back Squat
3) 8 x Front Rack Lunge

6 kertaa Front squat, 80% 5RM FS max:

8 - 8 - 8 - 8 - 8 - 8

Lepää 90s.

Clean Complex
1 hang clean + 1 front squat + 2 Split Jerks

Bent Over Barbell Row 4x10

1) Row/Assault...
2) 10 KB/DB/BB Thruster
3) rest

Tekniikka:

1. Päällä seisonta - kädet ja pää muodostaa kolmion
2. Jalkojen liikuttelu päälläseisonnassa
3. Käsilläseisonta
4. Käsilläseisonnasta päälläseisontaan, pää laskeutui käsien eteen kolmioon
5. Potku taaksepäin/ylöspäin
6. Kippi käsilläseisontapunnerrus