Penkkipunnerrus 3x3x85%
Kapea penkki @ short 3x8-10 (laske tanko vain "puoleen väliin)
Kulmasoutu 24kg kahvakuulilla vuorotahtiin 3-5 "hapottavaa sarjaa"

Partner Wednesday !!!
1A: 6 min TC
Accumulate 3 mins of ring support
3 min amrap of ring dips
5 min rest and set up time
1B: 10 min amrap relay style
8 press ups
8 sit ups
2 min rest
1C: 10 min amrap relay style
4 thrusters@50/35
4 T2B

Go as hard and fast as you can on each section!

6x1 @80-85%

4 sets

3 Sets
10 Barbell Hip Thrusts
20 Frog Pumps
20sec Single Arm KB Overhead Split Stance Half Squat Hold/sid

5 x 1 tempaus pysäytyksellä polven yläpuolella

4-5 Sets:
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Left arm
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Right arm
20 Medicine ball Russian twists
*Moderate weight for the Suitcase Deadlifts + carry, you can build on this in weeks 2 and 3

150 min
Warm up for 10 min
- 30 TTB + 20 HSPU
1.GS
A. HSW practice for 5 min
- 15 m.
B. Bfly pu practice for 10 min
- 30 reps

Hard routine
1.Warm up for 15 min

2.GS
A. CTB & butterfly pull up practice for 25 min
- Drills
- 15 CTB
- 25 bfly pull up

B. EMOM12:
1) CTB - 8 8 8 8 8 8
2) 6 STOH - 45 kg

3.Conditioning
8 x 3 min on : 2 min off
A. 10 power clean @ 50 kg + 8 cal run > 45 kg
Reps: 7 rounds + 4 power clean

B. 16 DB snatch + 12 box jump overs > 35 lbs
Reps: 10 rounds + 11 DBS

4.Accessory
A. Abs

3 Rounds:

1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Hang Clean and Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest

• “A Team of 2 o 3” 21 Min EMOM of:
1st Min
Toes to Bar 10-15 reps synchro
2nd Min
BB Bench Press 12 reps unbroken o Double DB Floor Press 12 reps unbroken
(Utilizza un carico o un peso dei DB tale da poter completare le reps unbroken)
3rd Min
Burpees touch target (20/15 cm) 10-15 reps synchro