5 devils press (vain 5 kg painot)
10 hyppyä painon yli
15 ilmakyykkyä (vain 5 kg, koska pakara pipi)
Kierrosaika parani 1.45-1.30 :) fiilis kuin pilvessä:)

Eilinen/Lepo

Penkki punnerrus 3-3-3-3-3-3, nousevalla kuormalla. (3 max)

Valakyykky 5 x 3 x 70-80%

Polvelta "Panda pull" + tempaus
8 x (1+1) x 60-75%

Hyvää huomenta VAPU, niskasta 5 x 3

For Time

1-2-3-4-5-6-7-8-9-10
-strict HSPU
-Strict pull-up

Rest 5min

10-9-8-7-6-5-4-3-2-1
-strict HSPU
-Strict pull-up

3RFQ

15 pallof presses L / R
10 tempo banded seated shoulder presses 5s down
25 unbroken pushups

FT

50 alt DB snatch 25kg
200m run
40 sg DB deadlift
200m run
30 sg DB thrusters
200m run
20 sg DB burpees
200m run

E1.5MOM x 5
5 Low parallet SHSPU

10 rounds for time
3 squat snatch
9 cal row

75 min
Easy bike
27 km, 21 km/h
HR 117/138

170 min
Warm up for 15 min

1.BCTB
- Bfly x 30
- BCTB x 45 (singles)

2.Front squat
- 5x3 @ slightly heavier than last week (Rpe 8)
- Rest 2-3 min between sets

3.Metcon
4 rounds, faster each round:
12 Calorie Row
15 Thrusters 25 kg
10 Toes to bar
- Rest 2 min between sets
- Times: 2.25, 2.21, 2.17, 2.14
- Max HR/round: 181, 184, 186, 188

4.Strength accessory
A. 4 sets:
10 Banded GH Raise
6 box pike HSPU, knees on box

B. 3 sets:
15 leg extensions - 20 kg
10 shoulder press - 25 kg
18 bicep curls - 15 kg

AM: 45 min
1 min run/1 min walk
6.8 km, 6.44 min/km
HR 126/159

PM: 165 min
Warm up for 15 min

1.MU
- Drills
- MU 32x1, go e. 90 s.

2.WL
A. Snatch pull to hold + Snatch
Build to Rpe 9 1+1 for the day

B. 4x1 snatch @ Max of complex
- 52.5 kg

C. Halting snatch deadlift
3x5 @ 95-100 % of max Snatch
- 52.5 55 57.5 kg

3.Strength
A. 4 sets:
8-12 DB Bench press - 12x13.6 10x15 11x15 11x15 kg
8-12 Barbell Prone row - 12x40 8x45 8x45 8x45 kg

B. Tabata hollow/arch hold