6min AMRAP
2-4-6-8...+2
Sumo deadlift high-pull 50/35
Alternating V-up (per side)

Shoulder press (Wendler week 3)

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

The % are calculated from 90% of your 1RM!
1+ means AMRAP!

Aloituspainot pääliikkeille valitaan seuraavasti:
Selvitä ko. liikkeen 1 toiston maksimisi.
Kerro saamasi tulos 0.9:llä.
Käytä saamaasi lukua laskiessasi treenien sarjapainoja.
Progressio tulee kestämään 3 kk. Alaraajojen liikkeisiin lisätään +5 kg neljän viikon välein. Yläraajojen liikkeisiin +2,5 kg neljän viikon välein.

50 minutes of:

5 Box Jumps
16 Bicep Curls, alternating
16 Wall Sit Leg Raise, alternating
10 Reverse Flyers
10 Glute Bridge Mars
10 Triceps press, bhd neck
40 Cal Any Machine @ HR Zone 1-2

A) Back Squat
Build to a heavy set of 8 reps! Rest 2:00-3:00

B) Front Rack Reverse Lunge
4 x 6-8 each. Rest 90s.

C) Toes to Bar
3 sets. Rest 1:30
- Take your 2 set total score and divide it into 3 even sets.
- Example: 12+9 = 21 reps last week, today do 3 x 7
- Scale: Kipping Leg Raises, Strict Knee Raises

4 sets: go every 3:00

15/12 Cal Row
10 Deadlifts @100/70kg
- Goal: Push hard today. Scale for 1:45+ of rest each interval.
- Rx+: 125/85kg

Deadlifts
12-10-8-6-4
- Start Moderate and build past workout weight.

PERFORMANCE
FOR TIME
20 Sumo Deadlifts @52,5/35kg
40 Back Rack Alt. Lunges
60 Russian KB Swings @32/24kg
40 Back Rack Alt. Lunges
20 Sumo Deadlifts

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FITNESS
FOR TIME
20 Sumo Deadlifts @ light
40 Back Rack Alt. Lunges
60 Russian KB Swings @ light
40 Back Rack Alt. Lunges
20 Sumo Deadlifts

• RPE 8
• Video https://vimeo.com/881948400?share=copy

E3M x 5

4-4-4-4-4

Up to heavy.

Huom! Nouse raskaaseen, mutta tekniseen 4 toiston sarjaan.

AMRAP12
30-50 du
10 box jump over
8-12 ring push up

For time:

21-15-9
machine
up&down

rest 3min

9-15-21
up&down
machine

Scaled 15-12-9