4 rds. Work 0:40, rest 0:20
Max Reps Toes To Bar
Max Reps Cal Row
Max Reps Front Squat 45/30kg
Rest.

5 kierrosta alkavalla 90s

1. 20/15 cal soutu
2. 10 thruster, paino niin että pystyt tekemään toistot yhdessä sarjassa

Thursday
Strength: 5 mins to build upto 85-90% of your 1rm C&J
Then perform 1 rep Emom for 10 mins

Wod: 2x4 min amraps (1 min rest)
1A: 4 min amrap
10 AKBS
20 DUs

1B: 4 min amrap
10 Burpees
20 DUs

Wod: same the rest of this week we are reaching are peaking stage in the cycle so move fast and go hard!

3 Rounds - Not for time. But move continuously at moderate effort and wake up the body.
Assault Bike .6/.5 miles
20 Lateral Band Walks/side
10 KB Front Rack Tall Kneeling to Standing (5/side)

For time 5 rounds

7 DB push press
9 DB front squat
7 Toes to bar

CFJKL Powerlifting Block 1 Monday - Week 1

RPE 7–8

Minimum of 3 min rest between sets

3-5 kierrosta (riippuen paljonko on aikaa)

8 + 8 yhden jalan maastaveto kahvakuulalla
8 + 8 kulmasoutu kahvakuulalla
12 lisäpaino sit up abmatilla
30 + 30 sec kylkilankku

9 min AMRAP

7 KB swing
9 wall ball clean + wall ball
12 burpees

12:15-1:15

140 min
Warm up for 20 min
- 20 bfly

1.GS
A. MU for 50 min
- RS
- TWB
- HTR
- 2 S + MU 6 x 1 + 3 x 2
- Total of 12 MU

2.Strength
A. Bench press 5 RM

3.Conditioning
A.10 x 1 min on/ 1 min off: Row
- Hard, but consistent.
- 256 257 263 266 267 269 271 272 273 274
- 1.57 1.56 1.54 1.52 1.52 1.51 1.50 1.50 1.49 1.49

4.Accessory
A) Heel elevated goblet squat 4x10 (Light weight, slow on the way down)
12 16 20 20 kg
B) KB Lateral lunges 4x10 (Light weight, stay upright!)
6 8 8 8 kg
C) Ring body saw 4x8-12 (Stay hollow)
8 8 8 8 kg