Lepopäivä.

WU:
5 min jump rope
2 rounds
15 wallballs (14)
20m spiderman walk
20m broad jumps

Strength
Deadlift
45%x5 105
45%x5 105
75%x5 165
85%x5 185
90%x3-5 195 for 5
90%x3-5 195 for 5

WOD:
20 min AMRAP
25 DU or 100 SU
10 OHS 65% (did 35 because sore and my form sucks)

6+65 SU

This week we are going to let the body recover from the pull/push program. It is recommended to do some mobility movements such as:

• Hanging on the bar
• Easy stretching
• Upper body mobility

Amrap 6min
40/30cal row
60 push press 30/20
3min rest
6min amrap
60 squats
6 strict Hspu
Rest 3min
4min amrap
20 push press 50/30
60/40cal row
Rest 2min
4min amrap
2 strict hspu
10 front squats 50/30

Takakyykky 2 RM

1 mile/1600m Run
100 sandbag over the shoulder
200 Push-ups
300 Squats
1 mile/1600m Run

A,
2 Sumo Deadlifts, pick load

Every 1 min for 10 mins.

Complete with bands OR chains. Use 50% of your 1RM deadlift and focus on speed.

B,
3 rounds for quality of:
Reverse Sled Drag, pick load 30m
Wall Sit, 30 secs
Rest 1:30

C,
2 Bench Press, pick load

Every 1 min for 10 mins.

Complete with bands OR chains. Use 50% of your 1RM and focus on speed.

D,
3 rounds for quality of:
Hand Over Hand Sled Pull, pick load 15m
Freestanding Handstand Hold, 20 secs
Rest 1:30

E,
For quality:
Banded Plank Hold, 3x 45 secs
3x10 L/10 R Crossbody Dumbbell Deadlifts, pick load

A,
For quality
800m jog
30 medball clean @9/6kg
20 push up
10 T2b
800m jog
30 wall squats
20 plank shoulder taps
10/10 split stance goblet good mornings@24/16kg
800m jog
30 walking lunges
20 strict pull ups
10 goblet kang squats @24/16kg

B,
10 mins foam rolling

E90S for 18min(4 rounds)
1: 3x wall climb + 30sec Hand stand hold
2: 5x SL squat/each leg
3: 10-20x Pike compressions
+
3 rounds
200m run
20 squats
Straight into...
2 rounds
400m run
30kb swing
Straight into…
800m run
40 Burpees

Find a heavy set in 20min.

1 Squat snatch
1 Hang squat snatch
1 OHS