YGIG
10 rnds:
4 high box jumps
8 db snatch 15kg
1min rest
8 rnds:
30DU
8 db clean
1minute rest
6 rnds:
8 bar facing burpees
6 clusters (47.5/30kg)
1minute rest
4 rnds:
20 air squats
16 HRL push ups
1minute rest
2 rnds:
20 wall ball (20/14lb)
20 STOH (47.5/30kg)

Pk sykkeillä:
1600m juoksu
1600m soutu
1600m skierg

Syklin kolmas viikko 3/4

Week 2/16: Inverted Juggernaut Method
Deadlift
- 1 set of 5 reps at 55% NT1RM
- 1 set of 5 reps at 62,5% NT1RM
- 7 sets of 3 reps at 67,5% NT1RM
- 1 set of 3+ reps at 67,5% NT1RM (not to failure)

Week 2/16: Inverted Juggernaut Method
Shoulder Press
- 1 set of 5 reps at 55% NT1RM
- 1 set of 5 reps at 62,5% NT1RM
- 7 sets of 3 reps at 67,5% NT1RM
- 1 set of 3+ reps at 67,5% NT1RM (not to failure)

Back squat 7-5-5-3-3 reps

A: Seated hamstring curls 3set
B: Leg press 1xMax
C: Bench Press 3x5
D: Lat pull Downs 3set
E: Biceps curls 2set

2x2@75%, 2@80%, 2x2@85%, 2-3x1@90%, rest btw sets 2min

Pause Front squat 10-8-6-4 reps, then max reps Back squat @ same weight

Push press 10-8-6-4 reps, then max reps Bench press @ same weight