10x3 Back Squat @80%
- Rest 2min btw

3x10 Back Squat @65%
- Rest :90 btw

• 4 Sets of:
Strict Ring Muscle Ups o Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
near failure max reps (2 reps buffer)
(4 Sets a quasi max reps meno 2 reps di buffer)
1:00-2:00 rest each sets.

150 min
WU 15 min
1.GS
A. MU 45 min
- Skill drills
- MU 10 x 1
- Total of 10 MU

B. Bfly
- 20 reps

C. Bfly CTB
- Box drills x 3 sets
- Singles 8 x 1 reps

2.Strength
A. HSPU Strength, 6 sets:
3 Pike HSPU + max hold at bottom
- Rest as needed
- 3+8 s., 3+6 s., 3+6 s., 3+6 s., 3+5 s., 3+5 s.

B. Bench press 6 RM (max 2 sets)
30 40 46 48 kg

C. Bench press 5 x 4 @ 6 RM weight
48 kg
- Rest as needed-

D. 5 sets:
Reverse lunge to knee lift 8+8 (Slow and controlled, pause at top position)
DB Prone row x 8 (Heavy, but controlled) - 25 lbs

20 Min AMRAP of:
C2B Pull Ups 21 reps
Plyo Box Jump Overs (60/50 cm) 15 reps
BB Hang Power Snatch (50/35Kg) 9 reps

Ilta lenkkiä PK sykkeillä. Mahdollisen Krupulin hoitoa.

"3 Rounds for Time
20 Wall Ball Shots @9/6kg
20 Power Cleans @50/30kg

TC: 12 min."

14min emom, every 2 minute

A) Skill
Butterfly pull up progression

😎 Strength
EMOM 12 min.
1: 5 tempo deficit push ups
2: 5 tempo chin ups
3: rest

*tempo for both movement is: 3111
**add reps and/or weight if possible, but the main focus have to be on the tempo

C) Core
10-8-6-4-2
strict toes to bar
partner hip extensions on box

20 Interval of:
Assault Bike 0:30 @ 105-110% MAP
0:30 @ very easy pace
MAP = Kcal pace/min sui 10:00 @ max Kcal. Se nel test dei 10:00 @ max Kcal hai fatto 100 Kcal,
il tuo MAP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal che sugli interval
da 0:30 è quindi di circa 6 Kcal.
Se non hai il risultato del test sui 10:00 @ max Kcal, fai questo test al posto del lavoro ad intervalli.

1x4 90%