etsi kova 5x5 ja sit 80-90% 4x5 sarjaa

90 min

A) 4 sets:
6 shoulder press - 30 kg
6 back squat - 60 62.5 65 67.5 kg

B) 3 sets:
6 bench press - 40 40 40 kg
6 DL - 70 80 80 kg

C) 3 sets:
15 barbell hip thrust - 60 kg
10+10 bulgarian split squat - 10 kg

D) 3 sets:
12 incline DB press - 9 kg
12 bicep curls - 15 kg
8+8 side lat raise - 4 kg

E) 2 sets:
20 bicep curls
20 side lat raise
15 push ups

1)Arch Rock
2)Arch Up:
3)Arch Hold:
-arms and legs fully extended
-feet knees together throughout
-neutral head position
-when rocking create uniform action front to back (equal lift from upper/lower 1/2)
-when performing arch up or hold, rise off ground as much as possible maintaining good position

3 kierrosta: (ei aikaa vastaan, keskity laadukkaisiin toistoihin, lepoa tarpeen mukaan)
8-10 / 8-10 boksille askellus lisäpainolla
8-10 / 8-10 yhden jalan takareiden koukistus kuminauhalla
8-10 ”skull crusher”
8-10 kulmasoutu tangolla

5 x AMRAP 1

Max Rope Climbs

Rest 2 min.

7 x ( Power Snatch + Snatch Balance + Hang Squat Snatch)

75 - 85%

Close grip benchpress 3x8

3 rounds
Bike 15cal
Pull-up 15
Bike 15cal
Push-up 15
TTB 15
HS Walk 15m

AMRAP 10

10 Burpees
7 + 7 One Arm DB Push Press
20 Russian Twist
14 Squat w/ DB

Superset x 3 rounds

Supinated Grip Barbell Rows x 10
Rest 30s.
Trap 3 Shrugs x 10-10-10
Rest 30s.

• Not too heavy, focus on great quality and range of motion

A,
3 Squat Cleans@102/70kg

Every 1 min for 5 mins.

Touch and go reps.

B,
Split Jerk 1-1-1-1-1

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

Find a heavy single within 5 sets.

C,
10 rounds for time of:
3 Ring Muscle-ups
5 Toes-to-rings
30 Double Unders

Goal: sub 15 mins

D,
Each for distance:
Assault Bike: 3x 5 mins

Rest 3 mins between efforts.

E,
For quality:
Dead Hang, 3 mins

Every time you break complete:
2 Wall Walks

1-2 Wall Walks- pause 3 secs at the top of each rep (no more than 6 breaks)