A,
Tempo Back Squat 7-7-7

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

3 secs down and up.

B,
For time:
25 Box Jump Overs, 60/50cm
5 Back Squats, 143kg/93kg
20 Box Jump Overs
4 Back Squats,
15 Box Jump Overs,
3 Back Squats,
10 Box Jump Overs,
2 Back Squats,
5 Box Jump Overs,
1 Back Squat,

Goal
Sub 9 mins

C,
For quality:
3x 12 Ring Walk Outs
3x 10 L/10 R Paloff Press, pick load

3 rounds of:
6-8 rdl (2s down)
10 hip thrust hold + leg abduction / per side

3 rounds of:
6-8 cyclist squat (2s down)
1 set of hanging leg lift

AMRAP5 x 2, rest 2
A)
8 cal row or ski
8 DKB swing
30 du

B)
8 cal row or ski
8 DKB front squat
30 du

LÄMMITTELY
1 kierros - 60s./liike
1. Jefferson curl kp
2. Kädet boksilla lankussa - askel eteen ja rotiaatio etujalan puolelle
3. Pull over venytyksellä (pallon päällä)
4. Elephant walk

ACCESSORY
2 kierrosta - 60s./liike
1. Yhden jalan pohjennousut kk oik. & vas.
2. Yhden jalan sjmv rotaatiolla oik. & vas.
3. Tuulimylly istuen oik. & vas.
4. Yhden jalan lantionnosto pito jalat stepperillä oik. & vas.
5. Istuen veto vk + työntö kp oik. & vas.

VOIMA
Sumomave - laskevat toistot (10 - 8 - 6)

a ) Main strength /push-pull/
Week2

5 supersets
6-8 Barbell strict press@mod.
6-8 (feet elevated) Ring row

— try to increase loads slightly from previous week

b ) Accessory strength /back-arms/

3 sets
8-10 DB pull over on bench@mod-heavy
10-12 Banded lat pull down

3 sets
8-10 Back supported DB biceps curl@light-mod.
10-12 DB bent over triceps extension
@light

c ) ‘Pump sesh’

For time
In Teams of 2 (You go I go style)
80 Partner anchored Sit up
40 Crush grip floor press@mod-heavy
20 (Partner assisted) Chin up

Partner Workout ( You GO, I GO)
Every 6 mins x 5 sets

1st set
Dumbell “Fran”
21-15-9
Kipping Pull up
Dumbell thruster 2x22,5/15kg
Remaining time is rest!

2nd set
21-15-9
Box jump @60/50cm
Dual dumbell snatch @
Remaining time is rest!

3rd set
21-15-9
1 Push up + 1/1 Renegade row
DB Box step over @50cm
Remaining time is rest!

4th set
21-15-9
Dual Dumbell Cl & Jerk
Strict Pull up / partner assisted Pull up
Remaining time is rest!

5th set
21-15-9
Dual dumbell burpee
Bear hug sand bag squat
Remaining time is rest!

Teams of two.
split reps anyhow.

120 Dumbbell snatch
200 Calories
80 Wallballs

Cap 22

Tempo deadlift (slow down, fast up) 4x5 reps

Thruster 4 RM

In every 4min x 6 sets
40 DU
20 wall ball
10 KB swing @24/16kg

score is the best time

12' AMRAP
5 devil press
5 dbl DB thruster
10 burpee