1: 15 boxjumps
2: 10 pullups
3: 25m prowler push + 25m pull @100
4: 13 deficit pushups

Complete with a 10KG tactical vest

Learning the Snatch form and techniques. Starting with a tall snatch to muscle snatch , adding a squat. Mostly done with an empty 20 kg bar with a few added 10 kg reps at the end.

Syökäämme. Viimeinen viikko kyykkyä. On tämä vaan mukavaa puuhaa siis kyykkäily :)

Find your 5 RM in backsquat

1 km warm up
4 min run
2 min walk
1 km cool down

Clean reps 5 4 3 2 1 increase weights

Squat Challenge- 20 reps. This is the first official day of the Challenge. You will subtract 80# from your 5rm that you did earlier in the week. Perform 20 consecutive reps without racking or dropping the weight. Live another day.

Then,

For time

2k Row

Squat Challenge = 35lbs
Time Row = 9:20

135 min

1.Ring MU practice for 50 min
- Progressions
- Muscle ups: 3 x 1, 5 x 2

2.Jacked gymnastics
20 minute running clock:
- 7 ring rows with a 3s pause in hang, 3s pull, 3s pause at the top, 3s lower
- 30s bar lat stretch on each side
- Accumulate 45s of wall facing handstand hold
- 30s shoulder flexion hold with bench
- Accumulate 30s L-sit hold
- 10 x seal stretch
- 7 push-ups with a 3s pause at the top, 3s lower, 3s pause in the bottom and 3s press
- 30s of crab extensions with neutral hand placement
Result: 2 rounds

3.ATP workout

Palauttava PK + venyttely