Workouts of the week 10 hours, x 6
Week 2/3

Bench press

120 min

• Bench press 4x6
• Weighted chin up 3x6x15
• Pull up 3x8
• Incline DB press
• Lateral raise
• Arnold press
• Bicep curl
• DB row
• Push up
• Plate front raise
• Tricep extension
• Amsu

Normal warm up

Then 2 rounds
10 beat swings
10 ring rows
10 box step ups

Partner WOD:
20 Strict pull-ups
50 Kipping pull-ups
80 Box jumps (30"/24")
110cal / 85cal bike
80 Box Jumps
50 Kipping pull ups
20 strict pull ups

Push Jerk 3-3-3-3-3

Push Press 3-3-3-3-3

Shoulder press 3-3-3-3-3

Metcon
10km row for time

use moderate pace to start workout and try hold it as long as possible. I think you should lower damper a bit from that you
usually do. Example I use 6 pretty all time , I would go to 5-5.5 on this workout.
SR Pace goal = vetojen määrä per min = lukema oikeassa ylälaidassa tulis olla 22-26 välissä kokoajan, toki alkuun ja loppukirissä
se saa olla ylempänä.

Time target sub 40 min for the man and sub 45 mins for ladys!

• 2-3min Row/Bike

• 2x
  20 DU's
  5 Burpee Box jump over
  8 Ring Row

• Mobility...

5 rds:
Max reps Bench press (Bodyweight)
Max reps Strict Pull up

Rest Max 1min. between movements.