Back squat:
- 1x5@80%
- 2x3@85%
- 3x1@90%
Rest 2-3min

5 x GHD

Warm Up - Run 2KM

Bench Press 4x10Reps
@40,50,60,70KG

Dumbell Row 4x10Reps
@30KG

Sets 5X5
Strict Barbell Press @40KG
Standing Bottom Up Kettlebell Press @16KG [5 reps each arm]

Seated Rear [Barbell] Press @30KG
Standing Arnold Kettlebell Press @16KG [5 reps each arm]
Cool Down - Run 2KM

100 - Barbell Reverse Lunges
100 - Hip Thrusters

30-25-20-15-10-5
Wallballs
Power cleans
Time cap: 16’

Raakarive + VAPU 2 x (2+1)@75%, 2 x (2+1)@80% x 4

Te otteella VAPU + Balance 3+1@70%, 3 x (3+1)@75%, 2 x (3+1)@80%

Ylikorkea TE veto + polvelta tempaus ( tanko liikkuu kokoajan)

10 x (1+1)@60-85%

With a partner:
AMRAP 8:
8 Wall balls
8 DB snatch @22,5/15kg
*One athlete completes a full round

Rest 60s

AMRAP 8:
8 Wall balls
8 Toes to Bar
*One athlete completes a full round

Rest 60s.

AMRAP 8:
8 Wall balls
8 Hand Release Push-ups
*One athlete completes a full round

Rest, sick 29.4.-2.5.2019

Rest day, total workouts of the week 11 hours, x 6
Metcon: ma
Aer: ke, to
Squat: 2460 kg
BB: -

Gymnastiscs:
Pull up -
CTB -
TTB - 25
HSPU - 40

MU - ma, ke, pe - 36
BMU -
Bfly - 85
Bfly CTB - ti
HSW - ti, ke, pe - 25 m.

Sleep 7/7
Avg. tt. bed 22:25
Avg. t. asleep 8 h 10 min
EA. 39 kcal/FFM

60 min
Warm up for 20 min
1.Deadlift
Build to challenging set of 8
- Max 4 heavy sets

2.4 rounds of:
A) Bulgarian split jumps 10+10 (Ilman kuormaa, hypyllä)
B) Strict Single leg Toes to bar x 10
C) Russian twists x 20
- Rest 60 s. between movements-