Etsi päivän raskas paino kompleksiin:

2 rinnalleveto kyykkyyn
+
2 ylöstyöntöä raakana tai saksiin

*Ensin 2 rinnallevetoa ja perään kaksi ylöstyöntöä.

*Käytä tähän noin 15-20min

STRENGTH
1a) Close Grip Bench Press: 4 x 5. Rest 45s.
- perform 1 warm-up set then start adding weight
- add weight each set building to a heavy 5
- Exceed weight from last week
1b) Gorilla Kettlebell Rows: 4 x 8 each. Rest 45s.
- same weight as last week
- 1 warm-up set then all 4 work sets with one weight.
- Goal: 4 working sets with feet planted and a tight core on the Bench, Hip hinge and stable spine on the Rows.

CONDITIONING
Every 3:00 x 5 sets:
10 C2B Pull-ups
15 Push-ups
45 Double Unders
- Goal: Finish the work within 1:30 each round.

EXTRA CREDIT
Dumbbell Pull-overs: 4 x 10. Rest 60s.

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

3 sets of

4 rounds
12x T2B
4x squat clean 100/70kg

Rest 5min between sets

A)
3 sets
:30 x Handstand Hold
'Tough Set' x Explosive Push-ups
(scale the push-ups so you can get at least 5 reps with some air time)

B)
6 sets with decreasing rest
400m Run
10 Burpees
Rest 2:00 / 1:45 / 1:30 / 1:15 / 1:00

Run strong here!

Amrap 30, tarkoitus mennä silti for quality

15 Ring row
8 push press
20-30 s superman hold

3 pull up
8 push up
2x20 s kylkilankku

10 hang power clean
10 lantionnosto
15 s dippipito renkaissa

8 t2b
10 hauiskääntö
Kyykkypito seinää vasten 20-30 s

10-1
Bench press
Strict pull up / Horizontal row

*Ten rounds in total. Start with ten reps and reduce one rep every round until 0.

5x65%
5x70%
5x75%
5x80%

WARM-UP

3 rounds:
20sec Jumping Jacks
20sec Up&Down
20sec Air Squat Cross Kicks
20sec Plank Hold

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GYMNASTIC STRENGTH (2/2)

3-5 rounds, rest as needed between

1) 6+6 Bulgarian Split Squat, tempo 5551 (5sec negative, 5sec hold at the bottom, 5sec up, 1sec hold at the top video

2) 10-30 Wall Facing Shoulder Taps video

3) 3-10 Table Row/Single Arm Door Frame Row, tempo 30X1 video + video

RPE 4 to 4+

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CONDITIONING

12min AMRAP:

1-2-3-4… as long as you can go

Air Squat x2 (2-4-6-8…)
Sit-Up
Up&Down

Overall RPE 4

For 12min: 2 air squat, 1 sit-up, 1 up&down, 4 air squat, 2 sit-up, 2 up&down, 6 air squat, 3 sit-up, 3 up&down...

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COOL DOWN

Perfect Stretch video

For Time:
1. 8-10-12 Hang Power Snatch @ 35-40kg
2. 12-10-8 Box Over @ 60cm
rest 2min
1. 8-10-12 Hang Power C&J
2. 12-10-8 Box Over
rest 2min
1. 8-10-12 Thruster
2. 12-10-8 Box Over

Front squat heels on a plate 3x12 reps