2rounds:

20s side planks
20s wall sit hold
20-40s D-ball hold

5 sets:
1 Jerk @80+%
- Rest as needed btw sets

Seated Shoulder press 3x4

Nousevilla 3-3-3-2

Boksilta tempausta kahesta kohtaa, riveä ja työntöä. Tyssäs toiseen pisteeseen ku puotin tangon bokseille ja kolautin peukun. Loput lähinnä pari testinostoa vaan.

warm up
2x
4 plant pull trough e/s
7 dbl db bench press
10 box pistol with leg lift e/s

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EMOM 45 min
45 seconds of each movement
move at 75% HR, pick reps based on that and how fast you are able to move while keeping HR at desired level
1) cal ski
2) alt. pistol squats
3) ghd sit ups
4) deficit push ups, use 2x 15 kg plates
5) rest

Plyometrics

4 Rounds Of:

• 3-5 Depth Jump

rest 60s

• 3-5 DB Squat Jump

rest 2min

Power Clean

A) E2MOM X3

• 1 PC + 2 Hang PC

• RIR 2-3

B) E90SEC X3

• 1 PC + 1 Hang PC

• RIR 1-2

C) EMOM Till Days Heavy

• 1 PC

Metcon

For Time:

• 40 G2OH @30kg
• 30 Bar Over Burpee
• 20 bMU

-Rest 5min-

2 Rounds For Time:

• 20 G2OH
• 15 Bar Over Burpee
• 10 bMU

Accessories

4 Rounds For Quality:

• 15-10 Banded Sumo High Pull
• 10 Seated Good Morning

For time

• With a partner, 3-6-9-12-15-18-21-24-27-30 reps for time of
• Ski-erg calories
• Bike-erg calories

Both athletes complete each round of the ladder on each machine. After each completes the prescribed number of calories for that round, athletes switch machines. Continue up the ladder, adding 3 calories every round until each athlete has completed 30 calories on both the ski erg and bike erg.

Set 1: 5 Reps @77,5%
Set 2: 3 Reps @80%
Set 3: 3+ Reps @87,5%

All rounds done as Myomatch reps

-

• Curls to face, sync
• Tricep ext.

-

• Seated curls, sync
• Skull crushers

-

• Incline curls, sync
• Tricep pullovers

(Myomatch reps: Go for close to max reps in round 1 and then match that number in the next rounds, taking whatever breaks needed)