5 ROUNDS FOR MAX REPS

2 min break between rounds

In 5 minutes:
- 50 Double unders
- 10 Alt. Single handed devils press 25kg db
- Max reps cindy rest of time

Samoilla painoilla

4 x E4MOM

10 Burpee box jumps
10 Pull-up/C2B
15 Wallball

4 sets for quality:
5 downward dog
8 prone W raises & push to OH
3/3 kneeling KB bottom up press

strict press
5x5 @rpe 6-7

Deload Day

• PK 60-90min Easy Z2 Run Outside

Card Deck 5.0
♥️ Sailor squat with kettlebell
♣️ Dead Bug with kettlebell
♦️ Overhead lunge with kettlebell
♠️ Turkish get up (TGU)

Lämppänä voimatempaus+vala+tempaus allepudotus+tempaus 5x1+1+1+1
15,20

Tempausta pukeilta pp kakkosia
20,24,25,29,30,32,34,36,37,38

Rive pukeilta pp +työntö 2+1
25,30,35,40,44,46,48,50

Takakyykky 1x4
Lämpät 50,60,70,80 kolmosia
Nelosena 87kg

Loppujumppana köpis

3 Rounds for time


15-10-5 SB cleans @ 70/45kg
30-20-10 (cal) SkiErg

Time cap. 12:00

– Rest 8:00 before workout B –

3 Rounds for time

10 Shuttle runs, (7.62m+7.62m), each round
21 – 15 – 9
SB squats @ 70/45kg
Chest-to-bar pull-ups

Time cap. 15:00

Overview. Two sandbag focused workouts today. The intent on Part A is to chip away on the bag with fast(ish) singles, then see how hard you can push the SkiErg (and recover for the bag). Don’t underestimate the shuttle runs in part B. Can you keep the SB squats and chest-to-bars unbroken?
Strategy (A). Chip away on the sandbag as steady singles (e.g. go every 8-seconds). Pace the 1st SkiErg a bit so you can push through the 10 SB cleans. Once you’re through those you can start to pick up the pace (if possible).
Strategy (B). Steady on the shuttle runs, they’ll take around a minute, pushing them faster won’t save you a meaningful amount of time for the cost. The SB squats are done with SB on the shoulder (NOT bearhug). Take a moment to get a good position before starting your sets. This will allow you to move faster and ultimately minimise time under tension. You can break the chest-to-bars up to 2-3 sets as this will help you stay under control so that you can keep up the pace on the shuttle runs and SB squats.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest)
Debrief.
– How was your pacing in each workout? Were you able to keep moving or were there any bottlenecks?
– How could you change your approach to this workout to improve your end result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
SB cleans → lighter SB → If no SB or D-ball: Power cleans @ 70/47.5kg, lighter if needed.
SkiErg → BikeErg or Air bike for same calories
SB squats → Lighter SB → If no SB or D-ball: Front squats @ 70/47.5kg, lighter if needed.
Chest-to-bar pull-ups → reduce reps (15-12-9) → Pull-ups → Jumping pull-ups

Bench press 2rm max

Lämppänä 5x1min välein 2 tempausalleveto (kepistä pariinkymppiin).

Tempaus riipusta 5 x 75s välein (paristakympistä 25 saakka).

1-2 tempausta 10 x 90s, sen kilot alla. Tein yhden ylimääräsen.