A: Bench press 3rm + 4deload sets
B: Leg press 5set
C: Incline Db press 3set
D: Leg extensions 3set
E: OH triceps Cable extensions 2set

AF WEEK 37, Bomus workout, Engine

CONDITIONING:
3min ON-1min OFF for 4 rounds:
30/24cal Ski
15 RKBS
→ max rep box over jump

Score: box over jumps

RPE 4 when working Rxd & Masters: 24/16kg. Advanced: 32/16kg

Ski sub 2min, you should have 30+ sec to hit the box overs each round.

For time:
Run 4,5 km

LÄMMITTELY
2 kierrosta, 1min/liike
- Pöytänosto - lantio käsien väliin
- Kahvakuulien kanssa polvennostot
- Istuen käsien avaus taakse yläviistoon
- Yhden jalan seisonta polvi ilmassa - painon siirto jalan ali
- Mittarimato + olkapää kosketukset

VOIMA
Takakyykky 3 x 12
Pystypunnerrus 3 x 12

EMOM 8min
10m Askelkyykkykävely OH tai 10x Toiminnallinen askelkyykky thruster
8x Stepperille/boxille nousu
10kcal Soutu/hiihto/pyörä
10x Etuheilautus

Week 1/16: Inverted Juggernaut Method
- 9 sets of 5 reps at 60% NT1RM
- 1 set of 5+ reps at 60% NT1RM (not to failure)

Deadlifts
• 3 reps at 70% of 3RM
• 3 reps at 80% of 3RM
• 3 reps at 90% of 3RM

28' AMRAP
Buy in: 100cal airbike
Then AMRAP

10 man maker @22.5/15kg
15 syncro V-up
20m burpee <a href='/journal/movements/52'>box jump</a>
15 syncro dbl DB <a href='/journal/movements/54'>hang power clean</a>
10 worm walk out

2.1
3 RM FRONT SQUAT

TIME CAP 5 min

2 min REST

2 or 3 Rounds of:

2/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
4/side Lateral Romanian lunges
6/side Tactical ankle rocks
20-second hang from a bar w/ ribs locked down
+
3 – 2 – 1
Overhead Flow (per side for each drill)
Scapular swimmers (prone position)
Skin the cats on rings
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

E90sec for 6 min:
3 Snatch Balance