*alternate every 2:00 between A and B.

A. 20cal row (focus on technique)

B.
-8 pull-ups
-8 push-ups

4x5reps 50-60 %
3x4reps 60-70 %

8 viikon syklin 1. viikko

4 min tabata (20 s on/10 s off) to each set

1. Back squat
2. Bench press (2 x db)
3. Good morning and bent over row
4. Bicep curls
5. French push ups
6. Lunges
7. Push press and upright row (or lateral raise)
8. Sit ups and russian twists

Warm up tabata with barbell:
1. Back squat 2. upright row 3. deadlift 4.hang power clean 5.shoulder press 6. bent over row 7. lunges 8. Good morning

Back squat 1 RM, then 2 sets @ 50% (choose reps)

Deadlift

6 x 4 @ 75%+

Go Every 3:00

3*10
DB Bench press
KB Row
DB press
DB Fly

Ring dips
5-5-5-5-5-4
rest as needed
use bands or weights

800m Run/Jog
Then 3 rounds with light KB:
15 KB deadlifts
10 KBS (full extension, bottom
up)
5 Tempo goblet squats (5sec
down, 5sec hold)

---

2-3 rounds of Kangaroo flow-

Snatch
5 sets of 2 with a pause below the knee, then another above the knee - 8RPE (heavier than last week)

Paused overhead squat
4 sets of 2 reps with a 2 sec pause at the bottom work on balance in the receiving position - 80% of 1RM snatch

Tempo front squats
3 sets of 3 5 seconds on the way down, 5 seconds on the way up - try and keep these to 5 seconds

Additional extras
Side plank clamshell 3 x 8 each side -

Strict pull ups - 3 x 10 (use a band that allows you to do 10 pull ups unbroken)
Barbell bent over row - 3 sets of 10 @ moderate load

80 Calories Bike Erg
80 Deadlifts
60 Bar Over Burpees
40 Pull-Ups
20 Front Squat
10 Wall Walks
20 Front Squat
40 Pull-Ups
60 Bar Over Burpees
80 Deadlifts
80 Calories Bike Erg

TC45