Goal
This is a short program designed to help you get your first push-ups happening! From zero to hero!

Time Under Tension
5 x :15 at arms straight, :10 at arms bent half way, :10 in active bottom position. Rest 2:00 between sets.

Needs to be VERY tough.
Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

Muscle Endurance
3 rounds alternate between;
8-12 x Pause Bench Press @ moderate weight (each rep stops at chest); rest :30
8-12 x Pause V-Grip PullDown @ moderate weight (each rep stops at the chest); rest 1:30

Trunk
3 rounds
5/arm x ½ Turkish Get-Up (from lying to sitting position = 1 rep); rest :30
5-10 x Body Saw (feet in rings); rest 1:00

??What??
See or ask Ben for help!

200m run
15 squat snatches 60/45
400m run
20 power cleans 60/45
800m run
30 front squats 60/45
1000m run
40 deadlifts
1600m run
50 burpees over bar

21-5-9

8 kg kettlebell

One arm KB swing
V-up
KB clean
Push-up
KB sumo deadlift high-pull

5 Stationary Inchrowms w +1 PU
10 Grasshoppers ea side
15 Glute Bridges w 3sec Pause
20 Quad Tippers Ea leg
15 Yard Forward/Backward Bear Crawl
10 HR PU
5 Rounds:
10 Rev Stationary Lunges
10 Sit Ups
10 Air Squats
10 V Ups
10 Sumo Stance Goodmornings

:90 Pigeon
:90 Couch
:90 Squat Hold
:90 Plank (arms ext)

20 Min Build a heavy SA KB OHS Triple

General Strength:
50 Ring Rows
50 Double KB Bent Over Rows
50 Chin Ups
50 Iron Cross KB Swings w 2 sec pause ea arm

3 rounds:

2 min row
1 min powersnatch
30 sek DU
2 min rest

Amrap 15:
200m run
15 Power Clean, 50/35
10 Front-Squat, 50/35
15 K2e

6x3min work/2min rest

A:
400 m run
amrap db snatch 32.5kg

B:
400m run
amrap goblet squat 32.5kg

1. 40cal 95-90% 2min breikki
2. 20cal samalla vauhdilla, 5min breikki
3. 20cal täysii 45min breikki
4. 20cal täysii

3x10 tng Power snatch / Rest 2min
Rest 5min
3x10 tng Power clean / Rest 2min
Rest 5 min
3x10 Hang squat clean / Rest 2min

10 rounds for time:
300 m run
10 pull ups
20 push ups
30 air squats