Front Squat
Army core lift of Squat
Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
Warm up with 2 sets of 10 reps of dumbbell front squats
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
Volume Work
Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
10 x repetitions at light/moderate weight
9 x repetitions increase weight
8 x repetitions increase weight
7 x repetitions increase weight
6 x repetitions increase weight
5 x repetitions increase weight
4 x repetitions increase weight
3 x repetitions increase weight
2 x repetitions increase weight
1 x repetitions increase weight

A,
Bench Press 10-8-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Weighted Strict Pull-up 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build to a heavy set of 5 within 3-5 sets.

Goal- Go heavier than last week.

C,
2 rounds of:
Partner 1 do:
Farmer Carry, pick load, 200 m
Partner 2 do:
max rep Machine Calories
--then--
2 rounds of:
Partner 1 do:
Kettlebell Front Rack Carry, pick load, 100 m
Partner 2 do:
max rep Machine Calorie
--then--
2 rounds of:
Partner 1 do:
15 Sandbag Ground-to-Overheads, pick load
Partner 2 do:
max rep Machine Calories

Machine Calories- Bike Erg / Row

Complete in teams of 2.

Score is the total amount of calories that you complete as a team.

C,
3 rounds for quality of:
8 L/8 R Single Leg Deadlifts, pick load
Static Bird Dog Hold, L 30 secs/R 30 secs
5 L/5 R Single Leg Broad Jumps

15 minutes Handstand Walk Practice
How did it go?

Overhead Press core lift
a.k.a. Strict Press, Military Press, Shoulder Press
Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
Warm up with 2 sets of 10 reps of dumbbell presses
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Shoulder Press
Warm up/ build up sets as needed
3 repetitions at 70% of Weight*
3 repetitions at 80% of Weight*
Max repetitions at 90% of Weight*
*Weight based on Coach/Cadre recommendation

**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

A) Snatch

Muscle snatch, 3 x 2 @ 40% (of snatch)

B) Clean & jerk

Power clean + clean + jerk, 3 x (1+1+2)

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Deadlift
Warm up/ build up sets as needed
3 repetitions at 70% of Weight*
3 repetitions at 80% of Weight*
Max repetitions at 90% of Weight*
*Weight based on Coach/Cadre recommendation

For time

5-10-15

OHS @70/50KG
BMu
HS walk

Tc 12min

3 rnds for max pump, no rest btw sets
Max effort Banded triceps
Max effort Banded Lat pulldown
Max effort Banded pull apart

• Nyt ei lasketa toistoja, vaan pumpataan kuminauhalla voimaa ojentajiin ja selkään.
• Lihastuntuma ja polte treenissä tärkein. Ei taukoja liikkeitten välillä.

Front Squat
Army core lift of Squat
Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
Warm up with 2 sets of 10 reps of dumbbell front squats
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Front Squat
Warm up/ build up sets as needed
3 repetitions at 70% of Weight*
3 repetitions at 80% of Weight*
Max repetitions at 90% of Weight*
*Weight based on Coach/Cadre recommendation

**training max is 90% of your 1RM one rep max

A) Snatch

Snatch, nousu raskaaseen 1RM 12 minuutin aikana.
Sitten, 5 x 1 @ 75%. EMOM.

B) Clean & jerk

Clean & jerk, nousu raskaaseen 1RM 12 minuutin aikana.
Sitten, 5 x 1 @75%. EMOM.

C) Front squats

Nousu raskaaseen, mutta hyvin liikkuvaan ykköseen. Ei grindausta.
Sitten, 2 x 2 @80%