Emom 25

1) 4+4 Bulgarialainen kyykky
2) 6 Pystypunnerrus käsipainoilla
3) 6 kulmasoutu tangolla
4) Kone RPE 7-8
5) Lepo

ja vahvaa uutta vuotta!

Bench press

4 x 4 @ 82+%1RM, rest 2:30-3:00 b/t sets

Alternating Between Strict Shin-Ups & Shoulder Press ( floor ) 5 rounds x Every 2:00

5 Chin-Ups
7 Shoulder Press

( Total 20:00 )

2 rounds

8 Air squats
8 Empty bar good mornings
8 Empty bar front squats
8 Empty bar push presses
8 Burpees, step up if needed
+
Build to workout weight for power clean and jerk
* Practise few short sets of WBs and Burpee box jump overs between weights
+
2 rounds @ workout weight
200m Run / 500m BikeErg
9 Wall balls
6 Burpee box jump overs
3 Power clean and jerks

Metukka

2 Sets Of:

• 1500m Row @Z2
• 3000m C2 Bike @Z2

rest 1min
Into,

4 Rounds For Time:

• 50 DU
• 5 SB Clean @50kg
• 10 Burpee Over Rower

rest 1min and start again

Pullups
8-7-6-5-5
starting to get hard during 7 and 6. I think I was just tired, though

Bench
5-3-1+
37.5x5
42.5x3
45x11!!! (99lbs)
then tested for new maxes
did 55kg = 121.2lb
then 60kg = 132.3lb
Old max was 120

AF WEEK 37, Day 1

CONDITIONING:
2min ON - 2min OFF x3

15/12cal Row
12 Dual KB Thruster
9 TTB
→ max rep Burpee

Rxd: 2x16/12kg. Masters: 2x14/8kg

RPE 4-5 when working. Target: Complete the work unbroken whenever possible. Move quickly between movements and leave 30+ seconds for Burpees each interval.

Jerk

A) E90SEC (as warmup) (build up to starting weight for part B)

• 1 Push Press + 1 Push Jerk + 1 Split Jerk

B) E90SEC X5 (not super heavy, focus on catch position)

• 2 Split Jerk (2s pause in catch)

C) E2MOM Till days heavy

• 1 Split Jerk

Push & Pull

EMOM 16:

1-2: 10/8/6/4 Bench Press (increase weight each round)
3: 2-3 Rope Climb
4: 45s Row (PK+)

accessories

A) 3-4 Rounds:

• 20-30s Chin Over Bar Hold rest 45s
• 10 Ring Push Up + 30-45s Ring Plank Hold Rest 45s
• 10 Ring Face Pull

B) 3-4 Rounds For Quality:

• 20/20m KB Mixed Rack Front Carry
• 20/20m Heavy KB Suitcase Carry

Alternate B1 / B2

B1. B-stance DB deadlift – 3 x 8-12/side @ RPE 8-9 (1-2 RIR), rest 1:00-1:30 before B2

B2. Bulgarian split squat – 3 x 8-12/side @ RPE 8-9 (1-2 RIR), rest 2:00 before B1