WEIGHTLIFTING (1/3)
3sec Dip Hold into Push Press

3x3 @RPE 3+ to 4+

Lower to the bottom position of your dip, hold for 3sec and do a push press. Repeat 2 more times.

Bar from the rack or blocks.
Target: Knees forward and outside, straight back.

Push press 12-10-8-6 reps

Warm Up
3 rounds
1:00 cardio (add speed each round)
3+3 lunge elbow strech
3 inch worm with push up
5 dynamic squat strech
5 deadlifts
5 shoulder press
5 back squats

3x2min ylläpidettävä tahti, 1min lepo

150m soutu/300m pyörä,
5-8 yleisliike
150m soutu/300m pyörä

AMRAP 12:
10 Burpees
25 Double Unders (50 singles/ line hops)

WARMUP
8 Rounds
20 Seconds Spiderman
10 Seconds Mountain Climbers

8 Rounds

20 Seconds Single Unders
10 Seconds Air Squats

AMRAP 10:
30 Double Unders
1 Thruster
30 Double Unders
2 Thrusters
...
Add 1 Thruster Each Round

Barbell: 43 / 29 kg

Push: (Strict) HSPU / RING DIP / PUSH UP

• 4 x 4 negative tempo reps. Increase deficit or weight from last week if possible.

Scaled: Kick up to a wall and only do the negative phase of the movement.

• 4 x 8–12 strict press with a barbell, rest 60 s between sets. Choose a weight that you can hold for all sets, but last reps should be quite hard.

Pull: (Weighted) strict pull up / banded pull up

• 4 x 4 negative tempo strict pull-ups. Increase weight from last week if possible. 2min rest between sets. (fast up, 2 s down)

Scaled: Use a band

• 4 x 8–12 barbell bent-over row with a 1 s pause on top. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Build to Heavy Single
Then... 
1 Set of Max Reps @ 80% of Heavy Single

GIORNO 1

PARTE A
Warm up

Squat flow

Then 3 round

30 mt bear crawl

20 jj

10 overhead squat banded

PARTE B

Back squat :
7 + 6 + 5 rest 2'30"
6 + 5 + 4
5 + 4 + 3
4+ 3 + 2
3 + 2 + 1 ( +15 reps col 53%)
‼️‼️📣📣
- partire con le 7 reps al 53 % del massimale
- scalare 10 kg per le 6 reps e altri 10 per le 5 reps ( senza rest )
- all' inizio di ogni set aumentare di 10 kg rispetto al precedente
• es massimale 130 kg :
70 + 60 + 50

80+70+60

90+80+70
...

PARTE C

C1
6x halting Clean Deadlift + hang Clean + clean + jerk

Rest 60”

AMRAP 6’

1 Power Clean

1 Thrusters

1 Shoulder to Overhead

70/50kg

C2
5x5 Ring Dip + 30” L-Sit parallele

 Rest 90”

5x3 Strict Pull Ups in L-Sit + Max rep Strict Pull Ups

Rest 60”

PARTE D

WOD1

3 RND

15BBJO

30 DB Snatch 25-22,5/15-10KG

WOD2

2 RND

200 DU 1

5 BMU (20C2B)

30 DB FRONT RACK LUNGES 25-22,5/15-10KG