Week 5/18: 5/3/1 EMOM
Deadlift
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM
Add weight to 1 rep

W-UP
2 sets:
10 Ring Rows
20 Plank Shoulder Taps
30 Jumping Jacks
20 Lunges
10 Knee Push Ups
Team WOD
For Time:
15 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
*Partner Double KB/DB Farmers Hold @2x24/16kg

rest 5 mins

15 Rounds:
12 Single Arm DB Deadlift (6+6) @22.5/15kg
10 Goblet Lunges
8 Single Arm DB Push Press (4+4)
*Partner Wall Sit

Kui aega
21-15-9 Tuck Ups
into...
21-15-9 Straight Leg Sit Ups
into...
42-30-18 Plate Russian Twists
.................
P1 21 tuck up, P2 21 tuck up, P3 21 tuck up, P1 15 tuck up, P2 15 tuck up, etc...

Emom 30

1. 15 down up
2. 20 jumping squats
3. 20 dead bugs
4. 30 harmstrings bridges
5. 20 lunges
6. 10 push up

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-sec)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-sec)
0:20-0:30 Wall facing flutters
0:20-0:30 Sideways wall handstand
2-3 Handstand pivots
+
Practice a few handstand pirouettes

20 min amrap
10 wb
10 box overs w 22.5 kg db
10 db snatch
20 situps

In American culture Sunday is a day of rest.
Enjoy the day! Do something that you enjoy or adds value to your life.
The performance triad includes rest.
Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

Use today to cheer and comment on your peers' logged results for the week!

You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

1a) Deadlift 4x1x90%
1b) KÄSIPAINO PYSTY PUNNERRUS 4X10
3 rounds super set, no rest between sets.
4 TEMPO SUMO MAVEA 30-40% 1RM ( 10-3-10)
10 VIPUNOSTOA SIVULLE
15 JEFFERSSON CURLIA

A: Back squat 3-3-3+
B: Strict pull ups 1xMax + 2set strict chin ups
C: Biceps curls 1xMax

Deadlift 5x3 reps, then max reps @ 85 %