1) run 200 m
2) 5 GTOH
3) rest

Q7AV

Week 4
Session 2/2
A)
4 x 8/8
Back rack cossack squats
Moderate weight
- same weight across all sets
- rest 90” btw sets

B)
Bench press
Use your training max for the percentages
Training max = 90%of real 1 RM
Week 4 DELOAD
1x5@60% of training max
1x5@60%
1x5@60%

C)
4 sets :
EMOM 16 mins
Min 1: Glute bridge dumbell floor press x 12
Min 2 : 3 wide /3 normal / 3 narrow grip pull up
Min 3 : barbell windshield viper 40"
Min 4 : REST

2-3rounds:

10-20 GHD sit uo / scaled V-up
40-60s D ball hold

Every 7 mins x 5 sets
2 rope climb
20 box jump step down
20 push ups on box
20 dumbell burpee 2x 22,5/15kg
200m run
Remaining time is rest!

Back Squat

2x3 @75%
2x3 @85%
2x2 @90%
2x3 @75%

Seated Dual Kettlebell Shoulder Press

5 x 4

Go Every 2:00

7x2 power cleans

2 reps high hang clean

4-6 Rounds, Every 2:30

10 Hang power clean and jerks

Intent. Improve your barbell cycling efficiency.

Barbell. 60/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each TnG set unbroken with quality repetitions. You can start with a lighter load and build up IF moving well.

10 kertaa Front squat, 75% 5RM max:

5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5

Lepää 45s.