Takakyykky
1 x 5 @ 67,5%
1 x 3 @ 76,5%
1 x 1+@ 85,5%
*Viimeisessä sarjassa tavoitteena vähintään kolme toistoa, mutta tee niin monta toistoa kuin hyvällä tekniikalla tulee.

300 weighted step-ups
300 KB swings
300 cals on machine

STRENGTH
Box Squat: 5 x 4 @70% of Back Squat, every 60-90s.
- use a parallel box
- use a wider than normal stance
- Take 3-4 sets to build to work weight
- These are SPEED/Technique sets - weight should be heavy enough to feel but light enough to move perfectly with.
- Goal: 5 working sets with perfect mechanics and explosive drive off of the box

CONDITIONING
"Open Style V2"
AMRAP 7:
3 Power Snatch (95, 65)
3 Overhead Squats (95, 65)
30 Double Unders
6 Power Snatch
6 Overhead Squats
30 Double Unders
9 Power Snatch
9 OHS
30 Double Unders
And so on..
- Goal: Very tough pace with fast transitions and smooth, efficient movement to get into or past the round of 15.

EXTRA CREDIT
DB Shrugs: 4 x 10 (1 count pause at top.) Rest 60s.
- same weight as last week - focus on really squeezing traps at top.

COOLDOWN
Three-way Thoracic Spine Foam Roll x 60s total
Thoracic Rotations: 3 x 5 each.

CONDITIONING
For total time:
21 Front Squats (155, 105)
21 Calorie Assault Bike
100 Double Unders
Rest 3:00
15 Front Squats (185, 125)
15 Calorie Assault Bike
75 Double Unders
Rest 3:00
9 Front Squats (225, 155)
9 Calorie Assault Bike
50 Double Unders
- Goal: VERY uncomfortable pace with a challenging weight. Last tested on 12/12.

EXTRA CREDIT
Banded Pull-throughs: 4 x 25. Rest 60s.

COOLDOWN
Foam Roll Lateral Quads x 60s each side.
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(20)
:30 on :30 off x5
db/kb/db deadlift
body builders
dumbbell hopovers
bicycles

Finisher
60 crunches
1:00 min samson

Penkkipunnerrus 6 x 2 toistoa

Ensimmäisellä viikolla 6 sarjaa x 2 toistoa 2,5 kg korotuksilla. Arvioi 2 RM ja laske siitä alaspäin 2,5 kg tiputuksilla 6 sarjaa. Arvioi kuormat vähän alakanttiin 2 RM tuloksesta.

Esim. 2 RM 105 kg, jolloin sarjapainot 87,5 kg, 90 kg, 92,5 kg 95 kg, 97,5 kg ja 100 kg.

Etukyykky pyramidi
3 kierrosta
4 - 2 - 1 (sarjojen välissä 2 min palautus)

Kierrosten välissä 3 - 5 min palautus

Ekalla kierroksella vara 3, tokalla kierroksella vara 2 ja kolmannella kierroksella vara 1.

STRENGTH
Strict Pull-up: Build to a 1RM in 10 sets. Rest 2:00
*Between sets complete 5 Single Arm DB Bench Press each side - find a challenging weight and use it for all sets.
- Goal: #2.5-5 PR on the Strict Pull-up, 50ish total reps per arm with great core stability on the Presses.
Rx+: Strict C2B Pull-ups + 1 Drop Set of Max Reps at BW after 1RM achieved

CONDITIONING
4 RFT:
2 Rope Climbs
25 Burpees
200 Meter Run
- Goal: Steady pace (3ish minute rounds) with no more than a :30 drop-off between rounds. Pacing the Burpees is key here.
Rx+:Legless Rope Climbs

EXTRA CREDIT
Side Plank + RKC Plank: Tabata 8 x 20s on/10s off.
- Alternate positions

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

10min Jogging
2min Walk
1min/side Hip flexor/quad stretch
1min/side Glute stretch
1min/side Calf/Achilles stretch

20cal C2 bike
15cal C2 row
10cal C2 ski

Mitä teit?