4x1+1+1 x 55-65kg

1 x 1+2 x 60kg
1 x 1+1 x 63kg
1 x 1+1 x 65kg

Week 1: 20-rep Squat Challenge
For 6 weeks, every Monday we’ll try to find our 20-rep back squat max. For week 1, find a starting weight able to complete 20 reps (if uncertain, try 50% of 1RM). Each week we will increase by 5-10 pounds. If unsuccessful, re-try the weight the next week. If failed 2 weeks in a row, decrease weight by 10 pounds the next week. Perform warm-up sets before attempting the 20 reps.
Back Squat
• 20 reps

20min amrap

1 Person
row
2 Person
6 chest to bar
8 front squats @50kg
10 db push press @2.22.5/15kg

Eli toinen soutaa koko ajan, soutaja vaihtuu kun toinen on saanut kierroksen tehtyä

ACCESSORY

3x
15 hauiskääntö tangolla
10 viparit sivulle
8-12 strict t2b (hallitusti palautus myös)

Teams of 2

Every 9 mins x 4 sets

10-10 goblet Dumbell box step up @50cm, 22,5/15kg
10-10 alt. Single arm devil’s press@22,5/15kg
50/40 Cal row (Split anyhow)
10-10 alt. Single arm devil’s press@22,5/15kg
10-10 goblet Dumbell box step up @50cm ,22,5/15kg

2-3rounds:

20-30s side planks
30-60s plank hold

Pyramidi 3-2-1-2-3

4 x 6

CLEAN

EMOMx8
2 hang squat clean

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