Find 3 Rm max

EMOM 10
1) Row @ increase calories each time
2) 10 Air squats + 5 Scapular pull-ups
+
2 Rounds
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
3 Supine kipping pull-up drill (hollow hold + hip snap)
5 Box jumps
+
Work up to workout weight for the KB overhead walking lunge
* Prep the chest-to-bars and box jump overs between sets here
+
2 rounds @ increasing pace
20/15 (cal) Row
10 Wall balls @ workout weight/height
5 Chest-to-bar pull-ups
5 Box jump overs
3 steps/side KB overhead walking lunge @ workout weight
– Rest 1:00 between rounds

Week 9/16: Inverted Juggernaut Method
Bench Press
• 5 sets of 5 reps at 70% NT1RM
• 1 set of 5+ reps at 70% NT1RM

Pause front squat + Front squat

6 x 1+1 @ 82+%, rest 2:30-3:00 between sets

A: Push ups 5xMax
B: Ring chin ups Supinated 3xMax
C: SA DB press 2set
D: DB Reverse Flys 2set
E: DB skull cruschers 1xMax
F: SA DB biceps curls 1xMax

10 rounds, 60s rest between rounds:
- 5 deadlift
- 5 dumbell row
- 5 front squat
- 5 push press
- 5 burpee
2x15kg dumbell, each round without letting go of the dumbells

ACCESSORY

core:
3 rounds:
25 sit ups (abmat)
40s ring plank hold

DT PROGE

EMOMx16
1) 12 deadlift + 7 cal row
2) 9 hang power clean + 7 cal bike
3) 6 shoulder to oh + 7 cal ski
4) rest

@55kg

• koita liikkua tangon kanssa nopeesti mutta taloudellisesti

3 rounds for time:
15 push ups
10 strict pull ups
5 deficit hspu (korotettu, levypainot käsien alle)

• pikku pumppi viel loppuun!

50-40-30-20-10 KBS
After each set: 400m Run