5-4-3-2-1-2-3-4-5
Ring dips
1-2-3-4-5-4-3-2-1
Pull ups

Warm Up
2 rounds
20m sledge push / 2x10+10m for/backwards
10 slow push ups
10+10 single leg rdl + press
20 ring row

Speed/Power
3-4 sets
Sledge push sprint x 20m @light weight
rest 1 min
Bench press for speed x 5 reps @50-60% (pause at chest) et saisi alkaa hidastua.
rest 2 min

Weightlifting
Power Clean & Push Jerk
4x2+2 reps @60-65%

Power Snatches
2x3reps @55-60%
2x2reps @65%
3x1 reps @70-75%
rest 1.5 min bwn sets

No TNG lifts, singles.

Accessory Work
2x10/10 curtsy lunge @16/24kg
2x10/10 single arm kb bench press @16/24kg
2x1min front plank + 15/15m suitcase carry @16/24kg
rest as needed

For time

• 21 ring dips

• 3 squat snatches (♀ 95 lb, ♂ 135 lb)

• 18 ring dips

• 3 squat snatches (♀ 95 lb, ♂ 135 lb)

• 15 ring dips

• 3 squat snatches (♀ 95 lb, ♂ 135 lb)

• 12 ring dips

• 3 squat snatches (♀ 95 lb, ♂ 135 lb)

• 9 ring dips

• 3 squat snatches (♀ 95 lb, ♂ 135 lb)

• 6 ring dips

• 3 squat snatches (♀ 95 lb, ♂ 135 lb)

• 3 ring dips

• 3 squat snatches (♀ 95 lb, ♂ 135 lb)

1 päivä
6xnegatiivinen leuka
40+40 kulmasoutu kb (haastava)

2 päivä
10x leukapidot tangon yläpuolella (max aika)
50 Ring Row– haastavia

3 päivä
8 negatiivinen leuka
50+50 kulmasoutu kb (haastava)

4 päivä
12 x leukapidot tangon yläpuolella (max aika)
60 x Ring rows (haastava)

5 päivä
8 pito + negatiivinen leuka
4 x 10 kulmasoutu kb (raskaampi kuin viimeksi)

6 päivä
4x2 pito + negatiivinen leuka
60 Ring rows (raskaampi kuin viimeksi)

7 päivä
5x2 pito + negatiivinen leuka
5x8 kulmasoutu (Raskaampi kuin viimeksi)

8 päivä
5 x avustettu leuka (tavoitemäärän mukaisesti)
3x3 pito +negatiivinen leuka

Voit käyttää lisäpainoa

A,
Deadlift 3-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Build up to a heavy set of 3, then back off to a heavy set of 10.

B,
10 rounds for time of:
3 Thrusters, 61/43kg
5 Burpee Pull-ups
7 Toes-to-bars
Goal: Sub 15 min

C,
3 rounds for quality of:
10 Single Arm Dumbbell High Pulls, pick load
15 Banded Face Pulls
Reverse Grip Hang, 20 secs
Single Arm Dumbbell High Pulls- light

6x3 Back squat

A,
Banded Deadlift 5-5-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
"Chelsea"
Every 1 min for 30 mins do:
5 Pull-ups
10 Push-ups
15 Air Squats

C,
3 rounds for quality of:
20 Band Pull Aparts
10 L/10 R Single Arm Banded Pull Downs
5 Wall Slides

6 Kierrosta:
You go, I go

12 Kahvakuulaheilautus
10 Kyykky
8 Burpee

A,
For time:
Row, 1000 m
50 Thrusters @20/15kg
30 Pull-ups
-- Rest 3 mins --
Row, 750 m
30 Thrusters @43/30kg
15 Weighted Pull-ups @20/15kg
-- Rest 3 mins --
Row, 500 m
10 Thrusters @61/43kg
10 Bar Muscle-ups

"Jackie Intervals"

Goal: Sub 8 min for all Intervals

B,
3 rounds for quality of:
Forearm Plank Seesaw, 30 secs
10 Wall Slides
Seal Walk, 15m
10 Eccentric Plate Abductions, pick load

Emom 8 min tekniikkaa
15 min löytää max 3
Time cap treeni, jossa 25 kcal soutu, 25 power snatch, 15 kcal soutu, 15 power snatch, 10 kcal soutu , 10 power snatch