Bench Press

• 4x4 (1s pause) *rir 1-2 *rest 3min between

Pulling

3x Superset:

• 5 Weighted Chin Up
• 20m Sled Pull (hand over hand)

*rest 3min between rounds

EMOM 16

1: 40s Max Reps Strict Press @20kg
2: 40s Max Reps Wall Walk
3: 40s Max Reps Push Up
4: Rest

Accessories

3-4 Rounds:

• 15-20 Banded High Pull
• 10/10 KB Gorilla Row
• 20 Band Pull Apart

*rest as needed

Week 7/18: 5/3/1 EMOM
10 min E2MOM:
• 5 Bench Press
• 5 Bent Over Barbell Rows
Start with 50% of 1RM and increase by 5% each round to finish around 70%.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

5 - 3 - 1+ @75-85-95% (+5kg edelliseen)
laske painot: 90% of 1RM

rMU

E2MOM X6-8

• ”x” rMU
• easy C2 Bike for the rest of the time

Lifting Metcon

E6MOM X3:

• 1 Round Of DT
• 4 Rope Climbs
• 1 Round of DT
• 2 Rope Climbs

Barbell @45kg
Dt: 12 DL, 9 Hang PC, 6 STOH

Strength Work

A) 4 Supersets For Quality:

• 10 DB Bench Press
• 10-8-6-4 Chin Up (add weight)

*rest as needed between rounds

B) 4 Supersets For Quality:

• 10-15 Seated DB Lateral raise
• 10/10 DB Bicep Curl

35' AMRAP w. partner

600m row
50/50 DU
40 H2H KB swing @ 24/16
30 partner wall ball
20 burpee pull up
10/10m bear walk

1 round for time, every 6 min.
5 snatch 60 kg
10 ttb
15 push up
30 cal row

Rsst of time rest

5 - 5 - 5+ @65-75-85% (+5kg edelliseen)
laske painot: 90% of 1RM

YGIG
Amrap 40min
40 Box
40 Abmat
40 Punnerrus
40 cal laite
40 Ring row
40 Burbee

3 - 3 - 3+ @70-80-90% (+5kg edelliseen)
laske painot: 90% of 1RM