Bench Press Drop Set
• 2-6-10-14+ reps
Recommended percentages: 80%, 70%, 60%, 50%. Chose weights that allow you to complete all reps consecutively. Perform 2 reps, quickly remove weight and immediately perform 6 reps, quickly remove weight and immediately perform 10 reps, quickly remove weight and push out 14 reps or more!

10-8-6-4-2 reps:
• Dumbbell Bench Press AHAP
• Ring Rows w/ heels on box
• Incline Dumbbell Flys LW
• Incline Reverse Flys LW
Rest 2 min between sets. No rest between movements. AHAP = As Heavy As Possible. LW = Lightweight.
Bench Press weight in results.

Week 5: 20-rep Squat Challenge
Back Squat
• 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.

Snatch

A) Build Up to days 1 Rep Max (drop and go)

B) Back off sets E90SEC X9

1-3: 1 Squat Snatch @90% From days 1RM
4-6: 2 Squat Snatch @80% From days 1RM
7-9: 3 Squat Snatch @70% From days 1RM

Front Squat

E3MOM X6:

Set 1-2: 5 Reps @70% From 1RM
3-4: 3 Reps @80-85%
4-6: 1 Rep @90-95%

Gymnastic + Lifting EMOM

EMOM 10:

1: 4-6 Wall Facing Hspu + AMRAP: Power Snatch @43kg
2: Rest

-Rest 5min-

EMOM 10:

1: 6-8 Strict Hspu + AMRAP: Hang Power Snatch @43kg
2: Rest

Accessory

4 Rounds For Quality:

• 10-15 Lu Raise
• 20-30s Chin Over Bar Hold
• 10/10 One Arm Banded Pull Apart

2-3sets:

10-15 GHD hip extension
8+8 Db row

Takakyykky 5x5 (60kg)
(2sec alas räjähtävä ylös)
5x5 high box jump
5x max aika seinällä istunta 90 asetetta.
2min tauoilla. Aina takakyykky-highbox jump- istuma seinällä.

Loppuun

3000m pyörä
-30 purpee
-30 wallball
-30 sit ups
-30 deadlift 50kg
3000m pyörä

6 x 5 min ON/1 min OFF

A) 600 m run
Max cal ski in remaining time

B) 600 m run
Max cal bike erg in remaining time

RPE 5-6

4 rounds for quality
10-15 ring rows
10-15 ring push-ups/kneeling
8-10 ring rollouts

3 rounds, each for time
7 cal echo bike
15 pull-ups/ring rows/C2B
7 cal echo bike
15 alt. DB snatch
7 cal echo bike
5 x 1 push up + 2 shoulder taps

Rest 2 min between rounds

Back squat

1. Max set @85%
2. Max set @80%
3. Max set @75%