Peruttu tämän viikon osalta sairastapauksen vuoksi.

125 min
Warm up for 15 min
1.HSW
- 15 m

2.Ring muscle up
A. Drills

B. MU 20x1

C. Strict MU 4x2

D. Every 90 s. for 3 rounds:
- Ring dips (RiR 2-3) - 7 6 6
- 12-18 GHD Sit ups - 18 18 18
- 3-5 Muscle up fallbacks - 4 4 4

3.Strength
3 sets:
8-12 DB Bench press - 10x25 12x25 12x25
8-12 V-handle Lat pulldown - 12x30 12x35 12x35

7 Power snatch (50kg)
15 cal Air bike
7 OHS (50kg)
15x5m Shuttle run

Complete as many rounds as possible in 30 minutes of

• 500-m row
• 3 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

7 min amrap:
24 ttb
8+8 1-armed squat step, 15 kg db
4 devils press, 2 x 15 kg

C.
I.
Five sets of:
50 Meter Pinch-Grip Plate Carry
(walking…not running)
Rest while training partner performs, or 1:1 work:rest ratio

Followed by…

II.
Two sets of:
Towel Pull-Ups x Max Reps in 60 seconds
Rest 2 minutes

Followed by…

III.
Two sets of:
Behind the Back Wrist Curls x 60 seconds (45/33 lb BB)
Rest 2 minutes

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
20-Minute Tempo Run
Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

On the Minute x 9:
Wave #1: 80% of 1 rm
On the 0: 1 Front Squat
On the 1: 1 Front Squat
On the 2: 1 Front Squat
Wave #2: 85% of 1 rm
On the 3: 1 Front Squat
On the 4: 1 Front Squat
On the 5: 1 Front Squat
Wave #3: 90% of 1 rm
On the 6: 1 Front Squat
On the 7: 1 Front Squat
On the 8: 1 Front Squat

Aim here is to progressively climb in each wave, with slight reduction in weight after the third and final rep of the wave. Building for three weeks in this progression, with a 1-Rep Heavy on the final week.

Sumomave, 3 x 10

Tempotakakyykky 3 x 5

4 min bike row or run
3 rounds
10 air squats
10 ring rows

Backsquat
E2MOM
10-8-6-4-2

• increasing in weight each time.

• warm up to 50% of 1RM