E2:30 x6:
4 back squat @ 80% / ~Front squat 1RM
- RIR ~2 viimeisellä setillä

Seuraavat viikot tullaan pitämään kuormat samoina, mutta nostetaan toistomääriä viikkojen edetessä. Pyri pitämään painot samana läpi sarjojen (+-5 kg).

Active Recovery Workout 45 minutes :

10 + 10 Single Arm Pull-Down
10 + 10 One Arm Press
10 + 10 External Rotations
5 Sots Press ( Frontrack )
40/30 Calories Any machine ( 400m Jog )
10 + 10 Pigeon
5 + 5 Elevated ATG Split Squats
10 Jefferson Curls
40/30 Calories Any machine ( 400m Jog )

Build to a Heavy Complex:
2 Push Presses
3 Push Jerks

AMRAP 12:
7 Clusters 60/40kg
14 Lateral Burpees Over Barbell

For Time:
20 Power Snatches 40/30kg
20 Lateral Barbell Burpees
20 Overhead Squats 40/30kg
20 Lateral Barbell Burpees
20 Squat Snatches 40/30kg

For Time:
Buy-In: 2001 Meter Row

Directly Into...

4 Rounds:
9 Clusters 50/35kg
11 Strict Pull-ups

Today's workout honors those who lost their lives in the terrorist attacks of September 11th, 2001
• Each number has it's own meaning:
* 2001 Meter Row: The Year
* 4 Rounds: The Number of Planes
* 9 Clusters: The Month
* 11 Strict Pull-ups: The Day

On a Running Clock:
[0:00]: 10 Floor Press
[3:00]: 8 Floor Press
[6:00]: 6 Floor Press
[9:00]: 4 Floor Press
[12:00]: 2 Floor Press

3 Sets For Quality:
10 Single Barbell/ Dumbbell Reverse Lunges (Each Leg)
20 Single Barbell/ DB Glute Bridges

60sec Rest btw sets

For Time:
27 Deadlifts, 27 Toes to Bar, 27/21 Calorie Row
21 Deadlifts, 21 Toes to Bar, 27/21 Calorie Row
15 Deadlifts, 15 Toes to Bar, 27/21 Calorie Row
9 Deadlifts, 9 Toes to Bar, 27/21 Calorie Row

60/40kg

• Row Option = 400m Run

Mod.

For Time:
21 Deadlifts, 21 Knee Raises 15/12 Calorie Row
15 Deadlifts, 15 Knee Raises, 15/12 Calorie Row
9 Deadlifts, 9 Knee Raises, 15/12 Calorie Row
6 Deadlifts, 6 Knee Raises, 15/12 Calorie Row

Emom35

1. 8-12 Kb Thruster
2. 20-40 DU
3. 8-10 Single Leg Romanian Deadlift Kb (R)
4. 8-10 Single Leg Romanian Deadlift Kb (L)
5. Rest