Hyvää huomenta liike istuen 3 x 6

Takakyykky x 2 x 6 sarjaa

Arvioi takakyykky 2 RM ja suorita 6 sarjaa 5 kg korotuksilla. Aloita harjoitus vähän kevyemmin, että pystyt suorittamaan 6 sarjaa todennäköisemmin.

Esim. takakyykky 125 kg 2 RM olisi 95 kg, 100 kg 105 kg, 110 kg, 115 kg ja 120 kg.

CLEAN & JERK

8x3 Single arm DB Squat Clean & Split Jerk (L+R)
Rest 2min btw sets

10 rounds for time of

• 200-m run
• 10 dumbbell overhead squats

♀ 35-lb. DB ♂ 50-lb. DB

Share your at-home modifications and times in comments.

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 pik n grass
100m run
:30 pigeon

WRK(16)
WRK 3:00 Rest 1:00 x4
10 sumo dead high pull w/kb,db,barbell
10 half burpees(chest to floor to squat position-no stand)
10 toe to pole, or leg raises

Finisher
100 cross crunch
1:00 hamstring stretch

Watt bike 10km

125 min
Warm up for 15 min

1.MU
- Drills
- MU 4x1
- MU 11x2
- MU x 26

2.BCTB
- Bfly x 10
- BCTB x 15 (singles)

3.Strict HSPU capacity
3 rounds:
15 s Max effort Box Pike HSPU
45 s Shoulder presses w/ a stick
- 3 rounds with no break, Rest 3 min and repeat for another set of 3 rounds
- Feet on box: 5 4 4 5
- Knees on box: 5 5

4.Strength
5 sets:
TE Strict Pull ups - 10 9 8 7 7
5 Weighted Stationary dips - 5 kg

5.Core
2 Sets:
10+10 side plank raises
15 v-ups
20 hollow rocks
30 side heel touches

Rest day
60 min massage

125 min
Warm up for 15 min

1.BCTB
- Bfly x 40
- BCTB x 30 (singles)

2.Box squat
A. Build to RPE 8 set of 5
- 50 70 90 100 kg

B. 4x5 @ top weight
- 100 kg

3.Metcon
Every 2 minutes for 7 rounds:
3 Heavy Devil's press - 2 x 15 kg
8 Cal ski-erg
3 Heavy Devil's press
- Times: 1.22, 1.20, 1.20, 1.20, 1.20, 1.21, 1.23
- HR: 175/186

4.Accessory
3 sets:
10+10 Single leg Glute bridge
10+10 Single leg Seated knee extensions

AM: 40 min
PK2-VK1
2 min run/1 min walk
6.45 km, 6.14 min/km
HR 140/170

PM: 140 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1
- MU 12x2
- MU x 30

2.WL
A. Snatch 2 RM

B. Segmented Snatch deadlift
5x3 @ 100-105 % of max Snatch
- 52.5 kg

3.Strength
5 sets:
8 Three point DB Row - 35 35 45 45 45 lbs
8-12 DB Bench press - 12x30 12x30 12x30 8x35 8x35 lbs