OTM 12 min

Odd: 4-8 x hand release push ups
Even: 2-6 x strict pull ups/chin ups/negative

Tavoitteena laadullisesti tasokas harjoitus. Leukoihin voi ottaa vaihtoehtoisesti myös lisäpainot mukaan.

A,
Back squat Week 1 Cycle 2
1x5@ 65% of training max
1x5@75%
1x5+ AMRAP @85%

Week 3
Press
Find your 1 RM for the day
Notes: Goal is to increse weight from last week by 2,5-5kg

B,
Accessory LIfts
Seated DB Press: 2 x 15
Tricep Push Down: 2 x 10
Barbell Row: 2 x 10
Goal is to add weight or reps to each movement from last week.

C,
"Marco"
3 Rounds
21 Pull Up
15 HSPU
9 Thrusters @61/43kg
Goal: Sub 11 min

D,
Carries/Holds
Tabata D-ball Bearhug Hold: 8 rounds of :20 sec of work/:10 sec of rest

A: 3 RM Snatch pull
B: 3 RM Clean pull
C: Speed Back Squat 4x3 @75% of back squat max

5 x 2 @ 76-80%
3sec pause in the bottom of each catch

Tabata
DB Snatch
Lunges with KB
Planks

Squat clean 3x1 @70-85%

Engine

8 sets of:

• 500m Row

*Increase pace every 100m
1st 100m @2k pace +10sec
2nd 100m @2k pace +5sec
3rd 100m @2k pace +0sec
4th 100m @2k pace -5sec
5th 100m @2k pace -10sec
-Rest 2min between sets-

Pause Bench Press

• 1x6 @65%
• 1x4 @70-75%
• 1x3 @75-80%
• 2x2 @85%+

*1s Pause in bottom

Accesories

A) Rope Pull Up:
4x For Quality:

• 5-6 Rope Pull Up (R hand above) -rest 20sec
• 5-6 Rope Pull Up (L hand above) *rest as needed between rounds

B) 3-4x For Quality:

• 15-20 GHD Hip Ext.
• 45/45s Copenhagen Plank

Kettlebell swings 5x8 AHAP

Front squat:
10-6-5

Lepo/eilinen