Väliin jäänyt harjoitus

5 x Weighted Chinese Planks (25-55lbs)
1:15's Front
1:15's Back
https://vimeo.com/177465362

3-4 sets for quality:
10/10 Single Leg weighted hip thrust (Shoulders on a bench) (Light Weight, focus on getting a good squeeze at the top)
10/10 Single Leg Romanian Deadlift (Holding DB or KB in opposite side of the leg planted)
5 wall walks
:30/:30 Side plank

5 Rounds:
- Max Rep Dumbbell Bench Press
- Max Rep Pull Ups
- 15 GHD
- 300M Row
Note: Not for overall time. Use dumbbell weight that will get you around 15 challenging reps, challenge yourself. Max pull ups each round with either butterfly, kipping or strict technique. Break parallel on GHD. Sprint each round of the 300M Row, max effort.

A
40" ON 20" OFF DU

PVC+MOBILITY
25 REP PER MOVIMENTO CON PVC

Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

B
Front Squat
Set 1 – 3 reps @ 55-60%
Set 2 – 2 reps @ 65-70%
Set 3 – 1 rep @ 75-80%
Set 4 – 1 rep @ 80-85%
Set 5 – 1 rep @ 85-90%
Set 6 – 1 rep @ 90-95%
Set 7 – 1 rep @ 95+%

C

In 25', trovare 1-RM di P.Jerk

D

EMOM 7 RND
1) 20/15 Cal. Row
2) 20 DU + 8 Pull-Ups
3) 12-15 Burpees Over the ROW
4) HSPU con deficit

D

3rnd
Diamond Push-Ups x 20-25 rep
Rest 60"
Banded Overhead Triceps Extensions x 30 rep
Rest 90"

video esecuzione:

Banded OH triceps extension

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Minibarbara
5 kierrosta

5 rengassoutua
10 punnerrusta
15 kyykkyä
20 vatsaa
1 min lepo

Warm up: air bike 10 minutes

Barbell warmup: 20/20 x8
Hihang muscle snatch
Oh squat
Snatch
Hang power clean

Emom 9
1 hang power snatch+ 1 squat snatch

Emom 6
3 power clean

Emom 16 (30/30)
N. 10 Push up
Wallball
Abmat sit up
Du/Su

Minibarbara

4 kierrosta:
10 leukaa
20 punnerrusta
30 kyykkyä
40 vatsalihasliikettä
2 min lepo

Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box