Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 3 reps of 70% training max
Set 2 is 3 reps of 80% training max
Set 3 is max reps* of 90% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

A) Skill
Bar muscle up steps
- jump to hollow
- arch (superman) position
- leg “kick” + hip pop
- hip to bar (hips under the bar, feet at eye level, straight arms)
- turnover (fast sit up/look at the ground)
- press, lock out

Option:
Negative bar muscle ups
- on half bar
- after a bar muscle up from box or pull over

😎 Strength
4 sets of
6-10 ring/box dips
6-10 pause ring/bar rows
30 sec. pike compressions on ground

rest 30 sec. between exercises and 60 sec. between sets

Scale back or up as needed

1 minute: 6+6 db hang clean and jerks
2 minute: 9 cal ergo
3 minute: 8-10 pull-ups
4 minute: 10 alternating pistol squats / 5+5 box lowers

A,
Bench Press 3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
For quality:
2x15 Close Grip Inverted Rows
4x10 Strict Ring Dips

Ring Dips- perfect reps (add weight if this is easy)

C,
3 rounds for time of:
20 Wall Balls @12/9kg
20 Power Cleans @61/43kg

Goal: sub 12 mins

D,
3 rounds for quality of:
20 Alternating Dumbbell Row + Static Holds, pick load
10 L/10 R Diagonal Banded Pull Aparts
10 Plate Front Raises, pick load
10 Scap Pull-ups

3 sets of:

10 (5+5) box step ups DB´s (AHAP)

Rest 30s

40s front rack hold with KB`s (AHAP)

Go every 4:30

Overhead Press core lift
a.k.a. Strict Press, Military Press, Shoulder Press
Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
Warm up with 2 sets of 10 reps of dumbbell presses
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 3 reps of 70% training max
Set 2 is 3 reps of 80% training max
Set 3 is max reps* of 90% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

Abs Tabata:
hollow hold
V sit-up R
V sit-up L
leg raises

Strength:
10-8-6-4-2
goblet cossack squat
goblet squat /3 sec paused at the bottom /
Rest: 20 sit-up

Wod
‘stacking’

Russian swing
Air squat
Alt dead snatch
Jumping lunges
Push up

4 x 8 Front squat
4 x 10 Back rack lunges

Lokakuun blokki on 1-jakoinen, pääpainossa vetävät liikkeet ja lannesarana. Leuan vedossa isometrinen metodi

A1. Takakyykky 5 x 5
A2. Maastaveto korokkeelta (10 kg) 5 x 5
B1. Dippi 4 x 3 - 4
B2. Leuan veto, isometrinen metodi 4 x 3 - 4 (2310)
C1. Kulmasoutu käsipainolla 3 x 6 - 8
C2. Hyvää huomenta tangolla 3 x 6 - 8

*Ensimmäisellä vara 2, tokalla vara 1 ja kolmannella viikolla vara 1/2 - 0 vikassa/ raskaimmassa sarjassa.

Taulukko tilastoi maastaveto korokkeelta 5 RM

15 mins (45s. ON 15s. OFF)
1. cal row/bike
2. one arm devil's press (alternating)
3. box step ups (with DB)