1rm bench press

1rm push press

Partner Workout

A) AMRAP 15 mins
Partner 1 - Max Cal row
Partner 2 - 1 round of :
4-6-8-10-12 … etc (Both partners must complete the given set before advancing to the set with higher rep )
Box jump @60/50cm
burpee Pull up
dumbell squat @2x22,5/15kg

When the triplet is done, switch!

REST 3 mins

B) AMRAP 15 mins (You Go, I Go)
10-20-30-40-50…
Cal row
DB alt . Renegade row (total reps)
Double under (each, one person completes first)
Dumbell deadlift @2x22,5/15kg

Week 10/16: Inverted Juggernaut Method
Back Squat
• 1 set of 2 reps at 65% NT1RM
• 1 set of 2 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

PUSH PRESS + JERK

Every 3min x4
2 push press + 2 jerk
5 pull ups after Every set

• kevyehkö paino
• tatsia jerkkiin

Week 10/16: Inverted Juggernaut Method
Bench Press
• 1 set of 2 reps at 65% NT1RM
• 1 set of 2 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

CLEAN + FRONT SQUAT

Every 3min x4
1 power clean + 2 front squats
3 high box jumps after Every set

• piiiikkkusen tatsia cleaniin pikku hiljaa
• paino saa olla suht kevyt ja keskity terävyyteen

SNATCH BALANCE + OHS

Emomx5
1 snatch balance + 2 overhead squats

• pikkasen voi laittaa viime viikosta lissää

50 Ring row
- nämä pitää olla haastavia, joten käytä boksia/ penkkiä jalkojen alla tarvittaessa. Saa jakaa miten haluaa, mutta valmiiksi afap.

EMOM 10
10 x 6 sec chin over the bar hold

10 Rounds for cals

• 1 Min Row
• 1 Min skierg
• 1 Min Burpees
• 1 Min Assault bike
• 1 Min break