-max meters

EMOM 15
A) row
B) skierg
C) air bike

Score: yhteenlasketut kalorit

4 rounds, 5 mins each, for max reps of:
20 Wall Balls, 9/6 kg
Burpee Broad Jump, 20 m
Run, 200 m
max reps in remaining time Machine Calories
Rest 2 mins

Extra:
Rower Hamstring curls 3x8 reps

5 sets of 12, 10, 8, 8, 6 reps:
• Incline Dumbbell Bench Press 30°
• Strict Pull-ups
Weight: 45%, 50%, 55%, 60%, 65% of 1RM Bench Press. Bodyweight or weighted pull-ups, no kipping. Rest 2 min between sets.

Week 5 of 6 of this cycle.
6 sets:
• 6 Back Squats
Weight: 80% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Toistot: 8, 6, 4

LÄMMITTELY
60s. laite / 40s. liike
- Hiihto
- Ylivienti vk
- Soutu
- LLA - punnerrus
- Pyörä
- Kyykky vk polven ympäri
- Hiihto
- AKK - kobra
- Soutu
- Lähentäjävenytyksessä kierto
- Pyörä
- Skorpioni

VOIMA
kulmasoutu tangolla
8, 6, 4

CIRCUIT
4 kierrosta - 30s./20s.
1. Hiihto
2. Wall ball
3. Farmers walk
4. Askelkyykky kävely

3 sets:
12 Incline DB Bench Presses
12 DB Hammer Curls
15-20 Banded Tricep extensions