Back squat 3 RM, then 3x3 @ 90%

A/
21-15-9-21
DB Thurster @22,5/15kg
Burpee

TC: 10 min

B/
4 rounds of
5 Dbl DB burpee step up @2x22,5/15kg
15 HSPU
30 cal Row
60 DU

TC: 25 min

A. Warm Up

50Du
pvc+mob.
50 Empty Bar Thruster
50 Deficit Push up
B. Forza
Bench Press
5 @40%
5 @50%
5 @60%
5 @75%
3 @80%

C. Forza
S. Press
4×6/8

D. For Rep
AMRAP 1'
Max Rep Power Clean @60% +5kg
Rest 3'
AMRAP 90"
Max Rep Power Clean @70% +5kg
Rest 3'
AMRAP 2'
Max Rep Power Clean @80% +5kg

E. For Time
2 Rnd
25/18 Cal. Bike
20 Box Jump
15 DB Push Press
Rest 5'

F. For Rep
AMRAP 12'
20 DU (con vest)
20 Front Squat
30 DU (con vest)
30 Burpees target
40 DU (con vest)
40 HSPU

5 kierrosta:

20 m kelkanveto
12 cal row
8 korkean boxin ylitys

1A: perform 5x5 ring pull ups in false grip if possible

1B: 30 min amrap
Both run 400m
50 power clean
50 front squat
Both run 400m
50 AKBS@24/16
50 Goblet squats@24/16

8 min AMRAP

100m juoksu
1 min lepo

Deadlift on a plate 4x5 reps

Goal
This is a short program designed to help you get your first push-ups happening! From zero to hero!

Time Under Tension
10 x -:15 to :20 negative
Rest 1:00 between sets.
Needs to be tough, but doable.
Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

Muscle Endurance
3 rounds alternate between;
6-10 x Bench Press @ tough weight; rest 1:00
6-10 x Pause V-Grip PullDown @ tough weight (each rep stops at the chest); rest 1:30

Trunk
3 rounds
2/arm x Turkish Get-Up; rest :30
5-10 x Body Saw (feet in rings); rest 1:00

??What??
See or ask Ben for help!

WU
4rds
1min. walk
10x air squat
1min. run

Keskity hyvään tekniikkaan
Tee nousevilla painoilla
Lepo sarjojen välissä 60-90s.