WEIGHTED PULL UP

4x6
Every 2min

• lisää viime viikosta

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
Rest as Needed b/t Sets

25 Minutes Of :

7 + 7 Scull Crushers
16 Barbell Side Bends
8 Banded Wide Grip Pull-Ups

♣️🪅♦️🧸♣️

Alternate A1 / A2

A1. Strict press, rest 1:30 before B2
H3 @ 3 RIR (84+%)
+
2 x AMAP @ 90%H3
Rest 1:00 before A2
A2. Pendlay row – 2 x 8-10 @ RPE 7 (3 RIR on all sets), Rest 2:00 before A1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.
Notes (A1).
– Build to a heavy three (H3) with 3 RIR (heavier than 84%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H3.
Notes (A2).
– These are deload sets, stick to the RIR guidance

ACCESSORY

3 rounds for quality:
10 db lateral raises
Max ub Kipping hspu (määrä mitä jaksat joka kiekka unbroken
10+10 step Back lunges (tanko niskassa)
- rest as needed

• tuttu viime viikolta, vähän lisää painoo
• koitta lisää hupsuihin toistoja

Push press 5 RM, then 3x3 @ same weight

You go, I go per round.

RX:
8 Rounds: (4 rounds of each)
15/10 Cal row
15-18 Wall ball @9/6kg

Scaled:
8 Rounds: (4 rounds of each)
12/8 Cal row
12-15 Wall ball @9/6kg

TC 12min

RPE 4-4.5

Huom! Tavoite tehdä wall ball UB.

ENGINE

10min C2 Bike (Z2)
Into,

4 Sets:

• 30m Single arm DB OH Lunge (50lbs)
• 30 Cal Ski
• 500m Row
• 20 Box Jumo Over

-rest 3min between sets-
Into,

10min Easy recovery erg

*Eli 10min alkuun laitetta, ja sitten kaikki neljä settiä metukkaa. Loppuun vielä 10min palauttava.

10-15min hölkkä

9x 500m / 2.5min juoksu
90s lepo