Penkkipunnerrus 5-5-5-5-5-5-5-5-5-5

OPTIONAL Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

Row 400 Meters
Rest 60 seconds
Row 600 Meters
Rest 60 seconds
Row 800 Meters
Rest 60 seconds
Row 800 Meters
Rest 60 seconds
Row 600 Meters
Rest 60 seconds
Row 400 Meters

Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%

Total 90min
A. WU: 500m row, 3 rounds: 15 abs, 15 backs, mobility

B. Strength
HBBS max + stopper + volume
Narrow bench, Wendler week 1 + volume
Regular dips 4,3,3
Weighted situps with ls 3x10x15kg

C. Post WO 500m row

Min 1: 20 WB
Min 2: 15 VUP
Min 3: 8 BBJO

5 rounds for a time:

20 Wall ball shots 20/16
10 Hang power clean @155

Askelkyykky 5x
Lantionnosto lisäpainolla 5x12
Sjmv käsipainoilla 5x10
Istumaannousu lisäpainolla x200

Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 8 reps @ 80%
*Set 8 – 8 reps @ 80%
Rest exactly 2 minutes between sets.