Tempo Back squat 5x5 reps (slow down, stop, fast up)

6 x 5 min sets

• Run 400m
• Rest of the Time Easy Erg
• 5 Min Amrap With easy pace 5 toes to bar/practice + 10 (5+5 kb snatches) + 15 box step overs

EMOM5
Clean pull + Hang Power clean + Squat Clean

5x2@heavy load

Go every 2:30

Juhana Heinonen ohjaa tunnin ja päivän ohjelma selviää tunnilla.

35 min partner AMRAP

Relay
1 Devil's press
3 shoulder to overhead
5 front squat
Run (10+10m)

2 DBs

Pendlay row 8x5

2-3sets:

10-20 banded pull apart
10 DB cyclist squat

We will be retesting in 2 weeks so this week try and push the numbers and %’s

BTN press in split (heavier than day 1 last week)
4 reps
3 reps
2 reps
1 rep

Power clean & squat clean - 1+1 rep scheme
1 set @ 70% of max clean
1 set @ 75%
1 set @ 80%
1 set @ 85%
1 set @ 90%

Push press
3 x 3 @ 85% of max push press

Front squat - 3 second pause in the bottom
4 x 2 @ 75-85% of max front squat (go off fee after the heavy cleans)

Optional accessories
3 rounds for quality
15 Ab roll outs
10-12 Laying windsheild wipers
50ft Suitcase carry each arm

• Swim for 25 minutes.
• Every 5 minutes, stop and perform 20 push-ups.