building for 1RM (good form!)

8-6-4-2-1-1-1

Go every 3:00

3 rounds for quality
10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
5-minute Bike or Row
3 rounds for quality
10 Table top raises
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
5-minute Bike or Row

2 rounds
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
8 Tension swings
10m Seal walk
+
Build to workout weight for hang squat clean and push jerk
* Few sets of the other movements as you build up
+
@ workout weight
1 Wall walk
3 Hang squat cleans
6 Pull-ups
200m Run
4 Push jerks
8 (cal) SkiErg

1:30 on/ :15 off x 2 rds:

1: row
2: 5 plate gtoh + 10 r.twist
3: bike erg
4: 10 m.climbers + 5 push up
5: echo
6: 5 ring row + 10 air squat
7: rest

HSPU & rope climb technique

EMOM9
1: 0:40 double kb front rack hold
2: x reps HSPU
3: 1-2 rope climb / rope lowers

10+10 single leg ground-to-overhead (plate)
5+5 weighted cossack squat
4 min ergo
20 handstand shoulder taps / pike position shoulder taps
10+10 single arm lat pull down
5+5 xiao pengs
1:00 plank hold
4 min ergo

Emom 14 min of:
- Odd min: 5 Snatches (RxC & Rx: Full, Sc: Power or full) @ 75% Rm.
- Even min: 10 bar facing burpees.

"Special Tudor”
For time
10 min machine
31 push ups
Then, 10 Rounds
3 Back squat 60/42.5kg
3 Push press 60/42.5kg
3 Front Squats 60/42.5kg
Then, perform:
31 push ups
10 min machine

3 kierrosta

8-10 Bulgarian Split Squat – per jalka
(lepo 60 s/jalka)

8 RDL @ 60-70%
(lepo 60 s)

Wall Sit – 45–60 s
(lepo 60 s)

8min/2-3 rds omaan tahtiin:
6 jalannosto kylkilankussa, oikea
6 kiertoa kylkilankussa, oikea
10 lantionnosto
6 jalannosto kylkilankussa, vasen
6 kiertoa kylkilankussa, vasen