Karjalankovin urheiljat relax!

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Calorie row
CTB pull-ups

Back squat (10% lighter than day 1) 10 reps at 60%, 3X10 at 70%
Jerk squats 8 reps at 80%, 8 reps at 85%, 3X8 at 90%
Jerk 3 reps at 60%, 4X3 at 70%

A. Single-leg RDL 3x10 per leg
B. Back extensions 3x10
C. Reverse crunch 3x10

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

three rounds for time of:
50 Wallball shots, 20 pound ball
Run 400 meter

800m Run
8 Bar Muscle Ups
400m Run
4 Bar Muscle Ups
200m Run
2 Bar Muscle Ups

• Quem não fizer Muscle Ups faz o dobro em Pull Ups Time Cap 16'

30 clean & Jerk

10 overhead bar squats
10 chest to bar pull-ups

4 sets:
20 steps DB Death march

10 Incline DB bench press
10 Tall Kneeling Banded Good mornings

*He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

Snatch Push Press 5x5 (78%)
Good Morning 3x8 (29% Back Squat)

5 x 2 toistoa, tekniikka säilyy