10min for Q:
3 strict pull up
5 push up
7 hollow rock

Rpe 3

Tee harjoitus laatua vastaan keskittyen hyvään liikehallintaan. Valitse skaalaukset omalle tasolle sopiviksi, jotta annettu ohje toteutuu. Skaalaukset: pull up - banded - low bar push up - kulma hollow rock - tuck hollow rock

A) Front squat
3 x 5 x 75-80% / rest 2 min

B) Back squat
1 x max reps -2 @75-80% 1RM front squat

C) Accumulate
4 min wall sit
4 min plank hold

E2.30M x 6

1 squat clean & jerk + 20s rest + 1 squat clean

Start at 70% and up to max 85% of 1rm c&j.

1x5 Deadlift

• 5-10kg more than last time

Back Squat:

• Build up to heavy Double (not max!)

Paused Bench Press, 2-3 seconds pause on chest

5 Sets of 4

Go Every 3:00

3x12 Strict T2B

• Rest 90s. between sets

Handstand Push Up Practice for 15min:

• Alternative 1: Kipping HSPU Practice + 3x8 Strict DB Press
• Alternative 2: If you can do more than 8 Kipping HSPU unbroken then do: EMOM for 10min: 4-8 Kipping HSPU
• Alternative 3: If you can do more than 5 Strict HSPU unbroken then do: EMOM for 10min: 2-5 Strict HSPU

"Best workout ever" -pääkeisari

AMRAP 20
First 10 minutes AMRAP snatch 70/50kg
Second 10 minutes AMRAP clean&jerk 70/50kg

Rest & Recover