Deadlift and pushup technique training.

21-15-9 deadlifts (30kg) and pushups.
The exact time not known, but under 6 min.

3 kierrosta
3 tucked front lever
10 KB Z press
10 hollow rocks

Futista Bolliksella alkaen kello 18.30. Omat lämmöt.

4 rounds
Work time: 20 sec
Rest time: 60 sec

1. Wall ball
2. Ball over burpee
3. Shuttle run

5 rounds for time
30 cal Row
20 DB Snatch 30kg
50m Sled Push & Pull
20 Ghd
50m Bear hug walk 80kg
30cal Bike
2 min Rest between rounds

2200 m run
100 pull up
200 push up
2200 m run

15 10 5 for time
Burpees
Overhead squats
135/95
5 min cap

155 min
WU for 20 min

1.MU
- Drills
- MU 6x1 + 7x2

2.Strength
A. Weighted chin up
3 RM weighted chin up in 10 minutes
- 10 15 20 kg

B. Strict pull & push capacity - for quality:
Accumulate 20 strict chest to ring pull ups
- 5x4

Rest 2 minutes

C. Accumulate 40 horizontal ring rows
* Every time you break a set do 10 hand release push ups.
4x10+10

3.Conditioning
Row progression, week 5
2 rounds, r. 5 min between rounds:
5 min Row @20 SPM
4 min Row @22 SPM
3 min Row @24 SPM
2 min Row @26 SPM
SPMS: 21, 22, 24, 26 + 21, 23, 24, 26
Avg. paces: 2.14.5 + 2.13.1
Avg. HR 166/175, 167/178

Weighted pull-up 7x1

50%

• Foam Roll Lateral Hip x 60s each side
• Active Straight Leg Raises x 60s each
• Parasympathetic Breathing - 20 breaths x 3