Rope climb, HSPU + T2B

25 minutes for quality

2 Rope climbs
4 HSPU
8 Toes to bar
1-2 min rest
Accessory:
Seated facepull with a band 5 x 20
Seated DB/KB 1-arm shoulder press, 5 x 10 /arm / light

40 min moderate
2 min ski / 2 min bike erg

Päivän raskas ykkönen tempaus

Bench press 5-5-3-3-2

EMOM15
8 pullups
15 situp
5+5 box step ups

2*2+2 @60%
3*2+2 @70%

3x4 vauhditon

10 min emom: 3-10 x strict hspu quality work

WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1+1@up to 75%, 2×2× 1+1@80%, 1-2×1× 1+1@85-90%, jerk-%, rest btw sets 1,5-2min

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BACK SQUAT
1@work up to 1RM, rest btw sets 2-3min *varmistajat sivuilla

FRONT SQUAT
2-3×3@use 85% of your 1RM from last week, rest btw sets 2-3min

Deadlift

5-4-3-2-1

Painot kasvaa kun toistot vähenee
Tauko fiiliksen mukaan
Lisää viime kerrasta

5 rounds for time:
• 15 calorie Row
• 15 Push-ups
• 15 Box Jumps 24/20”
Goal: 10 min.