A,
Week 6
Back squat
1x5@75%
1x3@85%
1x1+@95%

B,
For quality:
Run, 800 m
30 Deadlifts
30 Hang Power Cleans
20 Shoulder Press
50 Bike Calories
30 Back Squats
30 Barbell Rows
30 Alternating Split Jerks
50 Row Calories
30 Reverse Barbell Lunges
30 Hang Power Snatches
30 Floor Press

Goal: All movements to be done with an empty barbell. Focus is on quality of movement and recovery.

135 min
WU for 15 min
HSW practice for 10 min

1.Strength

A. Rotate through
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 70-77.5%
1 x 6 @ 75-82.5%
1 x 4 @ 77.5-85%
1 x 8 @ AHAFA

A2. Strict press – 4 x 5 @ AHAFA, rest 1 minute before A3
27.5 30 32 3x30

A3. Weighted strict chin up – 4 x 5 @ AHAFA (add load each set), rest 1 minute before A1
7.5 10 10 10 kg

2.Conditioning

WARM UP
A1. Individual specific mobility work
A2. 3 rounds: 1min on : 1min off
A3. Thoracic flow

CONDITIONING

A. Rowing intervals
8 x 4:00 work @ < 24spm (strokes per minute) : 1:00 active rest between intervals
Avg pace: 804 cal/h, 2.13.6/500m
155/171

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Front squat 3x2

warrior pose calf muscle stretch

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Haha, shocker in The Den today. 45 minute amrap, first round is 5 reps, add 5 reps every round, push ups, burpees, straight leg sit ups, diamonds, lunge jumps. So 5 of each, then 10 of each, then 15 of each and so on. Got fooking spicy from 15 on😫😩. Killer. Completed 56 reps of the round of 40. 756 total reps.

Tabata

Single Unders
Sit Ups
Air Squat

Rest 1:00 btw tabata´s

Dead lift 5rm
Strict pull ups 3xmax
+
10rft
3 power cleandrink @ 50kg
30m farmers Walk 32kg KB

8 Rounds, I go you go, rep for round, 60kg deadlift, 60 kg front squat, burpees over the bar. With my old mucker, Mr J Harris esq, and tonight, the ceating chunt went strict👍😂💪🏋🏽

Maastaveto nousu "max5"-rautaan
Korkeat Vedot 3x6
"Reverse Crunches" 5 x maxtoistot