Viimeistelijä 3 x 10 pohjenousu korokkeelta

DELOAD WEEK

A) On the minute for 4min
1 tall clean + push press

B) 6 sets
2 high hang squat clean
2 push jerk
@60-70% 1RM C&J

C) TABATA (8x 20s on / 10s off = 4 rounds)
1. Active bar hang
2. Front support hold

10min alkavalla minuutilla

1. 6-8 thruster, kevyt paino 35/25kg
2. 6-8 varpaat tankoon

For time
200 lateral jump over DB
100 sit-up
80 DB hang snatch 22,5/15
60 DB overhead squat

*Share repetitions as you like, for ex.
10 rounds: 20+10+8+6
5 rounds: 40+20+16+12
1 round: 200+100+80+60

Shoulder press (Wendler week 10)

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
The % are calculated from 90% of your 1RM!
3+ means AMRAP!

*+2,5kg lisäys tähän sykliin

RX:
5 Rounds For Time
400 meter Run
10 Burpee
Box Jumps @60/50cm
10 Sumo-Deadlift High-Pulls @40/30kg
10 Thrusters @40/30kg

1 minute Rest

Scaled:
300 meter Run
10 Burpee box step up @60/50cm
10 Sumo-Deadlift High-Pulls @35/25kg
10 Thrusters @35/25kg

1 minute Rest

TC 32min

RPE 4.5

50 Minutes Of :

50/40 Calories Any Machine
16 Gorilla Rows
10 Ring Push-Ups
30s Hold Pull-Up Upper position.
1:00 Plank Hold
50/40 Calories Any Machine
5 Seiza Squats
3 Kneeling Jump to Box Jump
20 Weighted Calf Raise on Floor

Back Squat 4x8 AHAFA

Rest as needed between sets.

RPE 4 (2-4 reps in the tank)

4 rounds:

Assault 3min hard, 3min easy.

Keep a steady pace during the hard period.

RPE 3 (under anaerobic thershold)

12min AMRAP:

Row 80/60kcal
Assault 60/40kcal
AMRAP of Cindy

Rest 3min

12min AMRAP:
Run 800m
15 Devils Press 15/10kg
Run 800m
AMRAP of Wallball

Rest 3min

12min AMRAP:

4 rounds:
Assault 20/15kcal
15 GHD Sit-Up
Then
AMRAP of Rope Climb the remaining time from 12min

RPE 3 to 4

Scale if needed

This is not all out effort. Keep it to RPE 3 most of the time.