Penkkipunnerrus 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

130 min

WU for 25 min

1.Jacked gymnastics
A. Shoulder Prehab
Gymnastics Swimming (5 x 1 unbroken round, rest as needed)

B. Strength Endurance
B1. Strict Pull-up (1 x max set)
Result: 16 reps :)
B2. Strict Ring Dips (1 x max set)
Result: 13 reps :) (elbow extended but not rotated)

2.ATP workout

3.Strength
3 rounds:
- Hamstring machine 8 x 7.5 8 x 10 8 x 10 kg
- Hip extension 3 x 10 reps
- Monster walks 3 x 15 + 15 reps

Front Squat, four sets of threes

Tabata Xebex bike

(8 rounds, work :20 rest :10)

1 Clean pull + 2 hang power cleand

AMRAP 9

12/9 Cal Ab.
7 Power Snatch 50/35kg
7 C2B

1) 16 push-ups
2) 12 pull-ups
3) 7 Hspu

Deload Week

1. Power Snatch
   3-Position Power (High Hang, Knee, Floor)
   1 Set @ 65%
   1 Set @ 70%
   3 Sets @ 75%

2. Conditioning
   27-21-15-9:
   Wallballs (20/14)
   Sumo Deadlift High Pulls (75/55)
   Box Jumps (24/20)
   Push Presses (75/55)
   Calorie Row

3. Extra:
   4 rds:
   10 strict t2b
   15 Good morning

7min: 1k row + amrap double kb snatch
3min rest
7min: 1k row + amrap double kb cj
3min rest
7min: 1k row + amrap devils press
3min rest
7min: 1k row + amrap burpee pull ups

3*
50* SU
10* Plate Air Sqt
10* Push Ups
10* Kip + 5* Pull Ups

3* Start at every 8'
3*
15* UB WB
5/3* BMU

20* TGU - Light weight

3*
20* RKBS 32/20kg
10/10 Windmill - moderate weight