15-Rep Max

Rest day

JH 60 min

A: Banded squat jumps 8x3
B: Bench press 8-5-3-amrap
C: Shoulder press 3x5
D: Assisted strict pull ups 3set
E: Seated Cable rows 3set
F: Adductor exercise 3set
G: Sissy squats 1x10
H: Leg extensions 1xMax

20 s työtä, 10 s lepoa.
Tee yhtä liikettä aina 4 kierrosta putkeen (2 min). Jokaisen liikkeen jälkeen on minuutin tauko.
Kokonaisaika 26 min

Minuutit
0-2 Box jump
Lepo
3-5 yhden jalan mave (lisäpaino)
Lepo
6-8 T2B
Lepo
9-11 Negatiivinen punnerrus
Lepo
12-14 DU
Lepo
15-17 askelkyykky (lisäpaino)
Lepo
18-20 db situp (paino tuodaan pään yli lattiaan ala-asennossa)
Lepo
21-23 Kulmasoutu
Lepo
24-26 WB

4 sets of 8 + 8 of Single Leg GHD Back extension. Start with the weaker leg.

For 40 minutes:
90 s bike or ski
10 DB deadlifts
30 m quadruped crawl
90 s run or row
30 double unders
90 s rest

0-5: 5 Power cleans (80kg)
6-10: 3 Power cleans (90kg)
11-15: 1 Power clean (find a heavy 1)

15 X 1 Bench Press @ 85% of last weeks 2 rep max (210)

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WOD: For Time

-1000 Meter Row
-100 Air Squat

2x5 Wall Squat
2x10 Squat
Then:
2x(30s Work/30s Rest) Squat
"Rest" in parallel
Three Sets, Rest 2 minutes between each
Then:
5x5 SL Squat @ 20" Box
Then:
5x2 Weighted Step-Up (Heavy) @ 2 50# KB

Then -
5x5 Hex Bar DL @ 315
5, 3/2, 5, 3/2, 4/1 - / means split - (regrip)

15min Warm-up

Workout 1.
In 15min Find days heavy load for complex:
Deadlift + Clean + Front Squat + STOH

Workout 2.
2x AMRAP 6:
5 Push-ups
5 Sit-ups
5 Air Squats
5 Bar Over Burpees

Rest 3min btw amraps