Sisältö senare

Strenght

Build up a 1RM Front Squat
then
5x5 front squat@60% 1 RM

"4500 kg

Lift 4500 kg as fast as possible using only one rep of the following:

1 Squat
1 Press
1 Deadlift

*You can use any weight on the lifts and it can be done in any amount of rounds. You can only do one rep at a time and must cycle through all three lifts to complete one round.
*The goal is to lift 4,500 kg as fast as possible. "

maastavetotekniikka
5 x 5

60%
65%
70%

Kyykky 3x2x80%
Maastaveto nousu helppoon ykköseen, joka noin 75% maksimista
Etukyykky 4x4 (ala-asennossa stoppi)

3 rounds
40 wall ball @9/6
20 pistols (10+10)
10 squat cleans @50/35
then
30 wall ball @9/6

AF WEEK 9, Day 2 TEST WEEK

ACCESSORY:
1-3 rounds, go by feel and rest as needed between:

1) 10 KB Suitcase Deadlift + 10 Lateral Flexion + 10m Suitcase Carry (L+R)

2) 10-20 GHD Hip Extension

Move well!

Jalkakyykky nousu "max1" rautaan
Maastaveto 3x3x85%
Reverse Hypers 5x8-15
Etuheilautus kahvakuulalla yhteensä 100-150 toistoa

• 3 Interval of:
Assault Bike 10:00 @ 85-90% MHR
2:1 rest each interval