push press

4x6

(E2MOM, 2-3reps in tank)

10 x alkavalla 1.15min

1. 200m juoksu
2. 20 amerikkalainen kahvakuulaheilautus 24/20/16/12kg

Tee juoksu ja heilautukset reippaasti pois eli pidä intensiteetti tehdessä korkeana

E3M x 6

4 bench press @75-80% V.1-2

Paino huomioiden toistoreservi. Prosentti suuntaa antava.

Back squat

5x5

75-77% / 2-3 RIR/ E3MOM

Max reps unbroken bar muscle-ups.

Weighted Pull-Up

Find 1 Rep Maximum weight in 20 minutes.

OR

Incline Dumbbell Row

5 x 6 AHAP

After each set 0:40 Active hang. Go Every 3:30

barbell bicep curls 3x6 AHAP
-3 sec lowering phase in every rep
-rest 60 sec between

6x2 Back Squat (Aim for a new 2RM, but all 6 sets over 85% of 1RM)

10 x 10m Sprints (5+5m)

• Have a line set in 5m
• Sprint all out, touch the ground on the other side of the line with both hands and sprint Backwards back where you started
• Every sprint is an all-out effort
• 30s. Rest between sets

Barbell Cycling

Rest 2min between movements. Use only one barbell, load it during the rest period. All lifts Touch and Go!

9 Squat Snatch, rest 2min
9 Power Snatch, rest 2min
9 Power Clean & Jerk, rest 2min

7 Squat Snatch, rest 2min
7 Power Snatch, rest 2min
7 Power Clean & Jerk, rest 2min

5 Squat Snatch, rest 2min
5 Power Snatch, rest 2min
5 Power Clean & Jerk, rest 2min

Start by doing 9 touch and go Squat Snatches. Rest 2min and do 9 Power Snatches. Rest 2min and do 9 PC+J. Next round with 7,7,7 and final round with 5,5,5 reps. Choose AHAFA weights, and you can use different loading for each movement and rep scheme.
We are redoing this same workout next week.