Rest Day.

Maastaveto 3x4x80%

Etukyykky 3x8x70%
-etukyykyn maksimista

Kapea penkki 5x8-12x55-65%
-stopit

Rest Day.

For time with a partner

In 15 mins
Complete 5 rounds of
60 Double under (30 each)
30 syncro air squats
15 alt. DB snatch @22,5/15kg ( YGIG)

Remaining time max cal row

3 mins rest

In 15 mins
Complete 5 rounds of
60 total renegade row@2x22,5/15kg (30 each)
30 partner wall ball @9/6kg
15 cal row

Remaining time max rep alt. DB snatch (YGIG)

10 sets for consistency:
In a 3-minute window complete:
15 wall balls 9/6 kg
5 pull ups
350/300 m ski or row
1 min rest between sets

Viikko 1
Treeni 1
Warm Up
3 rounds
1 min row, run, air bike
10 glute bridges
10-15 band pull aparts
10+10 suitcase / 10 goblet squat / 10 kb tater

Strenght
Back Squat 10,8,6,4 reps @55-65-70-75% of 1rm
Front Squat 3x5reps @50-60-70%
rest 2-3 min bwn sets

Metcon
6 sets of intervals
3 times with air bike 1x2 min and 2x1 min
rest 1 min
3 times with rower 1x2 min / 2x 1min
Go with fast pace on each work time, increase pace on each
round so dont start all out. Vuorotellen parin kanssa.
Tarkoitus on vetää 80-85-90% effortilla.
Nollaa näyttö aina alussa, vaihtoaika pyri pitään n.5-10 sek.
Ota kalorit ylös!

Bench press 1 RM, then sets @ 80-60-40 % (choose reps)

Thruster 5 RM

For time: ”Fran”
21-15-9
Thrusters
Pullups

Build to a heavy hang clean & front squat
*no more than 3 misses at 1 weight

Push press
3 @ 60%
3 @ 70%
3 @ 80%
3 @ 85%

Build to a heavy 5 rep back squat
Then 4 x 5 @ -10%