Z-press:
5x5, RIR 1-2 in last sets.

Sets E2:30.

EMOM 8
1. Dumbbell floor press 8-12
2. Barbell bent over row 8-12

For time
- Run 5,000 meters

Compare to 250507.

400m Jog @ easy
400m Jog/Run @ build pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
4-6 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

2× 1+1+1@barbell, 1+1+1@up to 69-74%, jerk-%, rest btw sets 2min

1: 9 cal row
2: 6 strict chin-ups
3: 6+6 single arm DB push presses
4: 15 abmat sit-ups
5: 0:45 max reps shuttle runs (1 rep=10m)
6: rest

2× 1+2@barbell, 1+2@up to 77-82%, sn-%, rest btw sets 2min

2-3sets:

10-15 GHD hip extension
10-15 snowangel

E2.30M x 3

3 deadlift @70% of 1RM

Ideana kehittää liikkeen räjähtävyyttä, joten painon pitää olla liikkuva eikä liikenopeus saa hidastua. Jokainen toisto max effortilla. Dead stop lattialla toistojen välissä.

6-6-6-5-5

Go every 2:30