WU
3rds
8x air squat
8x sit up
8x scapula push up

A: Back squat 10x5 @light weight ca 60%
*last set sub max amrap

B: 8min amrap
8 singel arm Kb swing LA 16/12kg
8 singel arm over head Kb carry lunge steps LA
8 singel arm Kb swing RA
8 singel arm over head Kb carry lunge steps RA

5 x 5

AHAFA

Mave
80 kg

Penkki
40 kg

A. Warm Up
2k Row
PVC+MOBILITY
B. Forza
DL
5 @40%
5 @50%
5 @60%
5 @65%
5 @70%
MAX REP @75%

B1 - Forza
P. press
4×8

C. – For Reps
AMRAP 1'
Max Rep Power Clean @60% +5-2,5KG
Rest 3'
AMRAP 90"
Max Rep Power Clean @70% +5-2,5KG
Rest 3'
AMRAP 2'
Max Rep Power Clean@80% +5-2,5KG

D. For Time
4 RND
1Km/800m Bike
24 (12+12) S-Arm DB Power Cleans 25/15kg
12HSPU
Rest 2'

E- For Rep
AMRAP 8'

3 Calorie Row
3 Deadlift
6/6, 9/9, 12/12 ecc..

F- Opzionale

Overhead Barbell Hold
3x 1'
Pause GHD Sit-ups
4×15
Pausa in parallelo al pavimento per max secondi

Front Squat
Army core lift of Squat
Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
Warm up with 2 sets of 10 reps of dumbbell front squats
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Front Squat
Warm up/ build up sets as needed
3 repetitions at 70% of Weight*
3 repetitions at 80% of Weight*
Max repetitions at 90% of Weight*
*Weight based on Coach/Cadre recommendation

**training max is 90% of your 1RM one rep max

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Deadlift
Warm up/ build up sets as needed
3 repetitions at 70% of Weight*
3 repetitions at 80% of Weight*
Max repetitions at 90% of Weight*
*Weight based on Coach/Cadre recommendation

Overhead Press core lift
a.k.a. Strict Press, Military Press, Shoulder Press
Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
Warm up with 2 sets of 10 reps of dumbbell presses
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Shoulder Press
Warm up/ build up sets as needed
3 repetitions at 70% of Weight*
3 repetitions at 80% of Weight*
Max repetitions at 90% of Weight*
*Weight based on Coach/Cadre recommendation

**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

4 rounds
4 pull up
8 shoulder press
Rest 2min

Kirjaa tuloksiin shoulder pressin kilot, kommentteihin leuanvedot

15 minutes Handstand Walk Practice
How did it go?