Leuat 4x4
Chest-supported row 3x8

Warm up,3 rds:
1:00 machine of choice
4 inchworm to push up
4 russian bb maker
8 glute bridge
8 dead bug
8 empty barbell push press
8 empty barbell back squat

1: e1:30 x8, alt A/B:
A) 3 push press
B) 4 back squat

2: Amrap15:
15 deadlift @2x db
12 push press @2x db
9 thruster @2x db
6 cal machine
*valitse itsellesi sellainen käsipainopari, jolla pystyt suorittamaan kaikki liikkeet putkeen.

Alternate B1/B2

B1. Incline bench press – 3 to 4 x 6-8 @ RPE 8-9 (1-2 RIR), rest 1:00 before B2

B2. DB Incline row – 4 to 5 x 8-12 @ RPE 8-9 (1-2 RIR), Rest 2:00 before B1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Emomx15

1 raaka tempaus

Engine

2 Sets Of:

6min AMRAP:

• 200m Ski
• 8 GTOH @30kg
• 8 BBJO

-Rest 4min-
Into,

6min AMRAP:

• 200m Row
• 15 Heavy KB Swing @24kg
• 7 bMU

-Rest 4min-

Power snatch 5x3, 2x2

Every 7:00 x 3rds

9-7-5
Power cleans 80/60
Box jumps 30/24

Goal 3:15-3:45

Scales
70/45
55/30
Box step ups

10 rounds for time:
• 3 Power Cleans 155/105#
• 8 Lateral Burpees over Bar
Goal: 10 min.

Week 7/16: Inverted Juggernaut Method
Back Squat:
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
• 3 reps at 70% NT1RM
• 3 rep at 75% NT1RM
• AMRAP at 80% NT1RM

Week 7/16: Inverted Juggernaut Method
Bench Press
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
• 3 reps at 70% NT1RM
• 3 rep at 75% NT1RM
• AMRAP at 80% NT1RM