WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

4-6rounds:
7min bike
3min run / or echo

PK 1-2, not too FAST !!!

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

MARTEDI
A
A.
2 rnd
30" Side Plank (SX)
30" Scapular Circles fromPush-Up Position

30" Side Plank (DX)
30" Supinated-Grip Hang from Pull-Up Bar

Rest 30"
6 Kettlebell Windmills (per lato)
10 Alternating Cossack Squat

B
EMOM

Ogni 2'per 20' (10 set)
Clean&Jerk
5 REP
Aumentare il carico ogni 2 set

C

Back Squat
1) 5 rep @ 65-70%
2) 3 reps @ 75-80%
3) 1 rep @ 85-90%
Rest 2' ogni set

poi

Ogni 2' per 12' (6 set):
Back Squat x 5 rep @ 80%

D

3 rnd FT
30/20 Cal. Bike
20 DB Box Step Over
10 BMU/ 15C2B

E

4 Rnd
75 DU/150SU
12 Ring Dip
Rest 90"

a)4 giri 10 reps
complex a 1 mano
press/row/suitcase deadlift

b)30"/30" x 10'
high pull
squat to stand

c)core finisher
hollow rock
plank
side plank
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5-10 Down Dog to Cobra video
Perfect Stretch video

Focus: Work Up to 80%-90% of 1 RM Deadlift (10 Minutes) then 5 Rounds
1 Deadlift (increase wgt from prev week)
Max dead hang pull ups (L3), L2&L1 use band and record band used in score
Rest 1 – 2 Minutes b/w Rounds

Metcon: 7 Minute AMRAP
8 KBS 70/55 L3, 55/35 L2, 35/20 L1
16 Wall Balls 24/20 L3& L2, 14/10 L1
24 Double Unders (L3), L2 24 D/U or attempts count, L1 60 singles

Score = Total Pull Ups / Rounds + Reps

Deadlift 333

200 m run
15-12-9 Squats, push ups, renkaat * 3
200 m run
4;04 ei skaalausta

Maastaveto / Tekniikka

5 x 8

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Overhead squats
3 Hang squat snatches

3-5x
6-8 Strict Pull up/C2B
6-8 Bench press (~70%)
10-20 GHD sit ups
Rest as needed.