Bench press 6x6x75%

1 x niin monta leukaa kun menee, pieni kippi hyväksyttävä

3 Power Clean and Jerk

135 min
Warm up for 20 min

1.Squats
A. Back squat
8x65 % - 57.5
6x75 % - 67.5
4x82-85 % - 72.5
4x87-90 % - 77.5

B. Front squat
6x65 % - 52.5
6x75 % - 60
6x80 % > 60

New set every 3 minutes

2.Bench press
5x3x75 %
New set every 3 minutes
- 42.5 45 45 45 45 kg

3.Strongman
AMRAP8
10 m Sled push (heavy) - 30 kg (tekonurmella)
20 m Heavy farmer's walk - 24 kg
30 s. Rest
Reps: 8 rounds

4.Core and shoulder health
2 rounds of:
6+6 Heavyish kettlebell windmills -12 kg
30 Hollow rocks
30 GHD back extensions

5.Aerobic work
20 min easy bike

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run

WRK(27)
WRK 7:00-Rest 2:00 Repeat 3x
60 jump rope/heavy rope/double unders
50 squats
40 single arm row to tri kickback(20 per side)
30 mountain climbers(2ct)

Finisher
50 bicycles
1:00 samson stretch

Three sets of three alt hand negative one hand pull-ups (3 per hand). Resist as much as possible.

21-18-15-12-9 reps for time of

• Chest-to-bar pull-ups
• Dumbbell thrusters

♀ 35-lb DBs ♂ 50-lb DBs

70-50-30 db snatch 22,5kg
30-50-70 Wallball
After each round 10 burpees to target and 800m bike

A: 10min emom
Odd: 3x prowler sled push
Even: 3x clapping push ups
B: Bench press 5-5-5-5-5
C: 6rft
5 unbroken strict chin/pull ups
10 unbroken push ups wide/narrow
15 squats
Alternerade grepp varje varv
D: OH triceps extensions 3set
E: DB Shoulder raises 3x drop set

A,
Every 1 min for 40 mins, alternating between:
Bike Calories
10 Med Ball Sit-ups @9/6kg + 5 Strict Pull-ups
Row Calories
10 Wall Balls @9/6kg + 5 Med Ball Push-ups

Bike Calories/Row Calories- moderate pace

Goal is to have a relatively low intensity workout with a steady and very doable pace. Adjust loading if needed.