Weighted Strict Pull up
Build to a 1RM in 5 sets. Rest 90s
– Sets of 3,2,1,1,1
+
Back off sets: working back down in weight over 3 sets of 2-3 reps.

– Last test 2/21

Functional Bodybuilding TEST
We did this 21.9.2021

FOR TIME (max 45min)
4-5 Rounds:

12 Pull-Ups
30 Abmat Sit-Ups
20 Dips (box)
15 V-Ups
15 Push-Ups
10 Chin-Ups
45sec Plank
15 Goblet Squat
10 HSPU / 2x DB Press

Rest 15-30sec between movements
Rest 2-3min between rounds

For time
21-15-9 Overhead Squats 50/35kg
42-30-18 Situps
63-45-27 Double Unders

EMOM x32

1) 8-16cal echo
2) 20-50 DU
3) 8-16cal row
4) 10-20 sit up

Nate, 20 AMRAP:

2 muscle ups/4pullups+4 dips/4assisted pullu-ups+4assisted dips
4 handstand push-ups/assisted HSPU/pike push-ups/push-ups
8 KB swings 32/24 or 24/16 or 16/12

Kerro mitä teit ja miten meni?

Every 10 min x4.

A: 1 mile run

B: 50 DU, 20 devils presses 2x15/12, 15 box over burpees, 10 db box step ups

In pairs complete the following;
100 Cal Row (80 for F/F)
100 Front squats 70/50kg
100 t2b
100 wall balls
100 bar over burpees

Everything as YGIG TC 28 Minutes

5 Burpee
8 Db Snatch
250m Row
rest 4min btw amraps

4x 1min ON 1min OFF

1) Amrap HSPU
2) Amrap devils press