45min, alkavalla minuutilla 3 x maastaveto.

Tee kaikki samalla painolla mikäli mahdollista.

120 min
WU for 15 min
Skill: MU practice for 20 min
Progressions

1.Strength
A. Alternate - build to a heavy set of 4 in 5 sets
A1. Back squat 5x4
A2. Strict press 5x4
26 28 30 31 32

2.SPP - conditioning
A. For time
40 C2B > pull up (torn hand)
40 pistols, alternating
40 power cleans @ 42.5 kg > 35 kg
40 strict HSPU > abmat + 10 kg plate > 20 reps

Result: 17.35 (power cleans done in 11.20)
168/186

3.5 min assault bike

4.Additional set
Hamstrings 6x10 8x7.5 8x7.5 kg
Hollow hold 3x30 sec

Olkaahan reippaita ja nostelkaa hyvässä hengessä :)

Puolesta reidestä Rive 3@70%, 3@75%, 3@80%, 3RM

Rive lähdöllä MAVE 3@85%, 3@90%, 3@95%

Suorinjaloin mave (% takakyykystä) 3x8@55%

Pause back squat 3x1, 1-2s pause

3-3-3-3-3 Back Squat - 235 lbs

THEN

30-20-10

Overhead Squats (95 lbs)
Box Jumps (24")

4x 2 min on 1min off

cal assault bike
hit same cals every time

Exercise for barbell techniques

3 sets of:
30 second Supine GHD Hold
15 GHD Sit-Ups
30 seconds Bear Hug Sandbag Hold (150/100 lbs)
15 Bearhug Sandbag Squats
Rest 2 minutes

Ring dip 1-2-3-4-5-6-7-8 reps

• 4 Sets of:
GHD Hip Extensions 15-25 reps
0:30 rest each sets