“Elizabeth”
21-15-9 Reps
Cleans (135/95 lb)
Ring Dips

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

5 Rounds For Time:
5 Deadlifts 110/75kg
20 Double Dumbbell 1-Arm Push Press 22,5/15kg
20/15 Calorie Assault Bike/ 30/24 Calorie Row

Band Pull Aparts from different "points", perform total
30-40 reps, each rep hold for 1-2 sec.

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

2 rounds
2:00 cardio
10 single arm db clean&jerk alt hand from hang
10 tempo goblet squats (2:0:20)
1+1 db tgu
:30 side plank hold R/L

Then start to build for thruster weight

Complete as many rounds and reps as possible in 12 minutes of

• 30 double-unders
• 10 burpees-to-rings
• 5 ring muscle-ups

(Set the rings to 6 inches above reach)

Fir time :

30-20-10

Dumbbell Box Step Overs 24"/20"
Echo Bike

Round 1: Pull-ups
Round 2: CTB
Round 3: BMU

DB´S 22,5/15kg´s

TC 20

• Lets be mindful of how long we are holding onto the dumbbells each round. The longer we hold on, the more it is going effect our grip. Let's see if we can get the first and second round done in 2-3 sets and the last round in 1-2 sets.

• Lets see if we can finish the echo bike 3:00 or less, 2:00 or less and 1:00 or less.

• For the pull-ups lets see if we can get these done in 5 sets or less. For the CTB lets try for 4 sets or less. For the bMU lets try for 3 sets or less.

Wide grip Bench press 3x12 reps

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

Deadlift

3 sets x 5 reps @ 70% (100kg)

Every 2 min for 12 min, 6 sets.
Todella leveä ote ja todella kapea ote.
Aloita leveästä otteesta.
5+5 @72%
4+4 @77%
3+3 @82%
5+5 @75%
4+4 @80%
3+3 @85%