Tempaukset Dumbbeleiden päällä seisten.

145kg max. 3 toiston 125kg ja 2 140kg

6RFQ
Row 1k at a moderate pace
X Toes 2 Bar

pick a number of toes to bar and you must hit that number for all 6 Rounds

Back squats (5*5)

5x5 AHAP

Front squat
80 % x 4
87,5 x 3
95 % x 2

135 min

Skill: BMU practice for 25 min
9 BMU

1.Strength
A. Alternate (1 set of each movement for 4 rounds)
A1. Front squat, rest 1 minute before A2
1 x 5 @ 82-84% 65
1 x 4 @ 84-86% 67,5
1 x 3 @ 86-88% 70
1 x 1 @ AHAFA 77,5
A2. Weighted dip – 4 x (6, 5, 4, 6) @ AHAFA, rest 2-3 minutes before A1
6*2,5 kg, 5*5 kg, 4*7,5 kg, 6*5 kg

B. Deadlift, rest 3 minutes between sets
1 x 8 @ 77-79%
1 x 6 @ 81-83%
1 x 4 @ 85-87%
1 x 4 @ AHAFA

C. Rotate through 4 rounds at your own pace, start a new round every 5 minutes
(1) – Turkish get-up – 4 x 4/side @ AHAFA 8 - 10 kg KB
(2) – Handstand hold facing the wall - 20 seconds
(3) – Sled Push – 4 x 20 seconds @ sled + 15 kg
(4) – Sled pull – 4 x 20 seconds @ sled + 15 kg
(5) – Rest

2.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

AMRAP unbroken:

Standard Push-Ups x 20
Suspension Rows x 30
Bench Dips x 20
Air Squats x 30
Handstand Walk-Ups x 2
Crunches x 100

Open Gym 1:00-2:00 hopefully some other coach will come to do the 17.4 so it can be open longer.

Warm-up
10:00 BikeErg @ easy
+
2 Rounds – BikeErg
2:30 @ FTP20 pace
0:30 @ hard pace (MAP 5*)
2:00 @ very easy pace

• FTP 20 pace = your 20-minute bike test pace. MAP 5 pace = your 5-minute bike test pace