Tech training

Slow down (3-4s), accelerate up

4 ROUNDS
1000m bike erg
25 GHD

Tabata clock starts, 20 seconds of work, 10 seconds of rest as you progress through this whole complex.

100 Box-Jumps
75 Pull-Ups
50 Clapping Push-Ups
25 Burpees

I can't remember my time...it hurt. Hopefully Todd, Russ or John will chime in here if they remember.

EILINEN tai

Painonnostajan lenkki n.25-30min, kevyt kehonhuolto päälle

Kävelyä 5 min
Hidasta juoksua 5 min + Reipasta juoksua 200 m
Kävelyä 200 m + Kovaa juoksua 150 m
Kävelyä 200 m + Spurtti 100 m
Kävelyä 200 m + Reipas spurtti 50 m
Kävelyä 200 m + Kova spurtti 30 m
Kävelyä 200 m + Kova spurtti 30 m
Hidasta juoksua 5 min
Kävelyä 5 min

Every minute for 10 minutes
Clean+hang clean+front squat

1min Easy row
10 squat to hamstring
1min Easy bike
5/5 Perfect stretch
1min Easy ski
10 Scap push up

30sec Moderate row
30sec Moderate bike
30sec Moderate ski

A,
For time:
50 Man Makers @22,5/15kg

1 rep = Renegade Row + Push-up + Squat Clean + Shoulder-to-Overhead + L Overhead Lunge + R Overhead Lunge

Goal: sub 18 mins

B,
For quality:
3x6 L/6 R Eccentric Stiff Legged Deadlifts, pick load
3x6 L/6 R Tempo Reverse Lunges, pick load
1x200 Banded Leg Curls
3x6 Eccentric Dumbbell Pull Overs, pick load
3x6 Tempo Strict Press, pick load
1x75 Banded Pull Aparts

Eccentric Stiff Legged Deadlifts- 6 secs lowering
Tempo Reverse Lunges- 3 secs down and up
Eccentric Dumbbell Pull Overs- 6 secs lowering
Tempo Strict Press- 3 secs down and up

Bench press
4x4

8 reps @
48k
52.5k
57.5k
65k

5 rounds
5 back squats @ 55k
10 one legged squats
40 sec handstand hold

3 rounds
10 T2B
10 Kettlebell swings 20k