Ma: Työnnöt, jerkit ja accessory
1. 9x every 75 seconds: 2x push jerk (sisällytä ainakin 6 raskasta nostoa. Etsi päivän maksimi)

1. Back squat progression: 5x4.

2. High box jumps: 5x3 (ei tarvitse tehdä plyona)

3. 3 rds:

4. 10-15 1-armed dumpbell shoulder press (kyynärpää ei laskeudu olkapään alapuolelle)

5. 6-12 inverted ring row (jalat korokkeella
   Mark your push jerk weights here👇🏻

Killer session in The Den on the new floor👍
21 burpees/diamonds/ lunge jumps/slam balls (10kg)/dumbbell snatch (35lb/50lb)
5 wall climbs, 10 ring dips, 15 pull ups.
Then 15s and 5/10/15, then 9s and 5/10/15..
22:36 for me, 33:14 Mrs N.

Load Prowler® with 1 x 45-pound plate, push 25m. Sprint back to start and grab another 45-pound plate and sprint back to Prowler®.
Load Prowler® (2 x 45-pound plate) and push 25m. Sprint back to start and grab another 45-pound plate and sprint back to Prowler®.
Load Prowler® (3 x 45-pound plate) and push 25m. Sprint back to start and grab another 45-pound plate and sprint back to Prowler®.
Load Prowler® (4 x 45-pound plate) and push final 25m. Rest one minute and reverse the process.

A. emom - 12mins
odd - PS TnG x 3 start at 55-60% of 1rm add per set (115, 135, 155)
even - ring push up x 10
B. emom - 12mins
odd - 5-7 push press TnG 115/75#
even - 7-9 T2B
C. emom - 12mins
odd - DL TnG x 5-7 155/105#
even - box jump 24/20" sd x 12
+
4 min cap
5 rounds for time
8 clean and jerks 95/65#
35 DU

Notes:
- build per set for PS
- focus on breathing during the PP and T2B
- heart rate up focus on breathing
- do not hold back on 5rnds test it

3 rounds for time of:
Run 400 meters
30 squats
52.5KG push press, 20 reps

3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges
Iteration #1 of #3. Final Monday primer set of the cycle, building in the next two weeks. Set the baseline today.

Ghd sit ups: 3x15-30

1. 7 x Every 75s: 1 push jerk
   (Kokeile aloittaa samalla painoilla kuin viime viikon kakkosmaksimi. Skaalaa painoja ylös-tai alaspäin tarpeen mukaan, etsi päivän maksimi.)

2. Back squat progression: 5x4.
   (can you lift more than last week?)

3.​ ​High box jumps: 5x3

Three rounds:
8-12 kpl 1-armed dumpbell shoulder press
6-12 inverted ring row (jalat korokkeella)
10-15s hollow rock hold + 10-15 hollow rock

Mark your push jerk weights here 👇🏻

5min Row/Airbike/Bike nose breathing only

Thoracic Flow video

Box-kyykky 8x2x65%
Raaka Rinnalleveto 3x3
Etuheilautus kahvakuulalla yhdellä kädellä 100 toistoa per käsi
Kelkkaa palauttavana 10-20 työntöä