TBT on Thursday -

Every 4'min for 4 Rounds

Treenaaja ______________ Kuntoilija
18/14 Cals ergo ________ 14/10 Cals ergo
10 DB Deadlift __________ 8 DB Deadlift
8 C2B __________________ 6 Pull-ups / Jumping PU
6 Target burpees _______ 4 Target burpees
4 HSPU ________________ 2 HSPU / PIKE

4 sets and 2'min rest between sets

5 Dual DB Shoulder press with 1"sec pause on top @RPE 7-8
6-8 Push-ups at DB
10+10 Strait arm side plank rotations

Then...
1 Set of max Reps @75% Dual DB Shoulder press

3 rounds "Fight Gone Bad" for reps:
1) Wall balls
2) SDLHP
3) Box jumps
4) Push press
5) Row
6) Rest

LÄMMITTELY
2 kierrosta, n. 1 min / liike
1. Kuminauhan kanssa askel taakse - kuminauhan ylitys
2. Vaaka - painon siirto kädestä toiseen
3. Kylkimakuulla käden avaus
4. Lankussa olkapää kosketukset

VOIMA
3 x 8 lattiapunnerrus
3 x 8 yhden jalan mave

AMRAP 7 min
5 kcal laite
10 x raajojen ojennus
15 x tempaus levypainolla

Barbell cycling

3 sets, Go every 2-minutes

6 Power snatches (Drop´n Go )

75/52.5kg, 70/47.5kg, 60/42.5kg, 52.5/35kg, 42.5/30kg or 35/25kg

Choose weights that allow you to focus on execution and rhythm, not survival. You should be able to do each set unbroken with quality repetitions. You can start with a lighter load and build up IF moving well.

Tabata hollow hold

4 x e4m:
8+8 half kneeling DB press
8 ring row
6-8 box walk to handstand
walk to hs:

1 minute: 6+6 db hang clean and jerks
2 minute: 9 cal ergo
3 minute: 8-10 pull-ups
4 minute: 10 alternating pistol squats / 5+5 box lowers

30 cal ergo
20 goblet squats
10 toes to post
0:30 + 0:30 side plank
30 cal ergo
10 strict chin-ups
10 overhead squats
0:20 hs hold