Saksityöntö räkistä

3 x 5, 85 %

For time

• 2000 skipping
• 300 Russian Twist
• 200 Push Ups
• 100 Trx Row or Towel Row or Table Row
• 2 km Run

Lonkkamobbailu

Rest day

A,
Week 6
Bench Press 1x5 at 75% 1RM
Bench Press 1x3 at 85% 1RM
Bench Press 1x1+ at 95% 1RM

Rest as needed between sets.

B,
Bike Calorie: 4 x 4 mins / 1 min

4 mins of work followed by 1 min of rest for 4 intervals.
Score is the total reps performed in all of the intervals.

• Goal is max average wattage divided by your bodyweight in kilos for a score of 1-5. 1-2 means you need some focused work on conditioning, 3 is good but could still use some attention to cardio, 4-5 is great!

C,
Post Work 3xs:
--10-12 reps in each position of 3-Way Shoulder Raise
(light)

3 Rounds For Time:
5 Strict Handstand Push-ups
10 Deficit Handstand Push-ups (3.5"/2")
15 Handstand Push-ups

Rest 1 Minute After Each Round.

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

In American culture Sunday is a day of rest.
Enjoy the day! Do something that you enjoy or adds value to your life.
The performance triad includes rest.
Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

Use today to cheer and comment on your peers' logged results for the week!

You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

60m sled push @40
20 cal ski erg
20 kb snatch @20

A: Back squat 3-3-3+
B: Strict pull ups 1xMax + 2set strict chin ups
C: Biceps curls 1xMax