A Penkkipunnerrus tangolla (rest-pause tekniikka) x 12 + 8 x 3 sarjaa
3. viikolla x 14 + 10 x 3 sarjaa. Toistojen välissä 10 sek lepo. Sarjat tehdään uupumukseen asti (vara 1/2 - 1) Toistojen välissä 10 sek lepo ja taas uupumukseen asti. HUOM! varmistajat penkissä!
B1 Vinopenkki käsipainoilla, neutraali ote x 6 x 3 sarjaa
B2. Etunojapunnerrus variaatio (kahvat/ renkaat) x 6 x 2 sarjaa
C Kulmasoutu tangolla x 12 x 2 sarjaa

Aamu: 45 min

WU for 10 min
1.Weightlifting
A. Suggested clean and jerk warm up
A. Power clean + clean – 12 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
45 47.5 50 / 52.5 55 55 / 57.5 57.5 60 / 60 62.5 c x. 57.5

B. Snatch – build to a heavy single (1) for the day, aim for 4 to 7 lifts @ 90-100%1RM range

2.SPP (Conditioning)

A. For time
100 pull ups > 50
100 push ups > 50
100 air squats > 50
Time cap. 15 minutes
Result: 9.44
167/181

REST. 8 Minutes

B. 3 rounds for time
30/24 cal assault bike > 10 cal
15 power clean and jerks @ 60/40kg
Time cap. 12 minutes
Result: 10.50
177/183

3.15 min assault bike

5 Rounds For Time:
400 Meter Run
30 Double Unders
- Rest 1 Minute -
500/400 Meter Row
30 Double Unders
- Rest 1 Minute -

Bent over barbell row (supinated) 15-12-9-6 reps

A.
5’ DU
PVC+Mobility
4 Rnd
12 KB Thruster (6+6 ) One arm
10 Tall Box Step Up
12 cal. Bike

B.
Emom: Ogni 90” (10 set):
Hang Clean + Jerk
(2+2)

C.
10 rnd
10 Cal. Row
10 Wall ball

D.
Pause Front Squat
3-3-3-3-3
70%+ 1RM
Pausa di 5” in bottom position

E.

Ogni 10’ , per 30’ (3 set):

400 Meter Run
10 Burpee Box Jump Over
10 C2b
10 Burpee Box Jump Over
30 GHD sit-up![]

Tall Box Step Up

(https://cdn.wodconnect.net/uploads/comment_upload/image/8542/118ec74bb5704fa58473c238a4159e182154dd93480c868f932c69e3f268c409.jpeg)

REST DAY / SIIVOUSPÄIVÄ :D

For time

35 Wallball 20/14p
45 KB swing 24/16kg
55 Box Jumps
65 Sit ups
75 Double under

2-3 min light cardio
1+1 min calf strech
1+1 min achilles strech
1-2 min russian baby maker strech
1+1 min tricep strech

for time
200 hollow rocks
EMOM 5 burpees

5 Rounds for time:
10 Power Snatches
10 Box Jump Overs 60/50cm (24"/20")

Barbell Pounds - 95/65
Barbell KIlos - 43/29