3RFQ

0:20 DB Floor press Hold 2x25kg
12-15 DB floor press
max DB OH triceps extensions 25kg
25 banded pull aparts

Lämmittelynä

joko:

-soutu
-juoksu
-ski erg
-pyöräily

2km

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

Backsquat 7-5-3-5-7

STRENGTH
1) Sumo Deadlift or Trap Bar Deadlift: 3/5 x 4 @80% of 1RM Deadlift (either sumo or conventional.) Rest 2:00
- Beginner: Work perfecting the hip-hinge ie. work RDLs x 5-6 reps per set or Deadlifts off of blocks.
- Goal: 3 warm-up sets to get to 80% and 5 perfect sets resetting on each rep, NOT TNG.
2) Squat Clean Thruster Warm-up x 5:00

CONDITIONING
"Firestorm"
Details there

EXTRA CREDIT
Banded Pull-throughs: 4 x 15. Rest 60s.
- Use a heavier band this week

COOLDOWN
Foam Roll Lateral Quads x 60s each side.
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

3 RFQ
10 DB split squats R 25kg's
10 DB split squats L 25kg's
25m OH sg DB Carry R 25kg
25m OH sg DB Carry L 25kg
15 Ring rows

Deadlift 4 x 1
90% 1 RM

For time
5 10 15 20
Dumbell clean and jerk
Burpees
Devil press
Box step up
Dumbell 24 kg

Clean pulls
4x4 @67.5%

4x3 @68%