"J.T"

For time:

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Technique for:

Kipping Pull Ups
Bar Muscle Ups
Ring Muscle Ups

2 Rounds (1 Set every 8 Minutes (4 sets total)

Part 1 and 3
9-7-5 reps
Strict Pull ups
Cluster (Squat Clean Thrusters) about 50% of 1rm thruster

Part 2 and 4
9-7-5 reps
Strict HSPU
Squat Snatches @about 50% of 1rm

Keep working pace moderate, dont go as fast as you can. Just enjoy and
do fun training.

time cap 6 minutes for each set.

10 swings
strength movement 1 rep
rest 30-60 seconds
15 swings
strength movement 2 reps
rest 30-60 seconds
25 swings
strength movement 3 reps
rest 30-60 seconds
50 swings
rest 3 minutes

-Repeat the cluster 4 more times.

-Do all kb reps unbroken!

-For the 1-2-3 lifts, use your five rep max weight.

-For the body weight movement, you'll need more reps. Use a 2-3-5 rep scheme.
(Example: chin-ups, dips, push ups, hspu..)

-If you choose to do the program 5 days per week, on one of those days you'll only do the swings.

-If you train 4 days per week, you'll use the strength movements every workout

-Each week you should be getting faster!

-More information on t-nation web-site.

https://www.t-nation.com/workouts/10000-swing-kettlebell-workout

STRENGTH (3/3)

Standing Barbell Press

8-6-4-2-4-6-8

Overall RPE 4 (2-4 reps in the tank)

Rest 90sec between sets. Increase/decrease loading to each set. Add 2,5-5% compared to last week.

10 min EMOM

*odd mins:
6 squat + tuck jumps
6 V ups right leg + right hand
6 V ups left leg + left hand

*even mins
6 single leg up and downs right leg
6 single leg up and downs left leg

Scale squat + tuck jump to squat and kneeraise.
In V-up knee can be bent.

Max reps Kipping hspu

Repeat this the same way you tested it

AMRAP 13

Sit ups

*Every 2 minute
18 jumping lunge

Two choices today;

1. Use your name and make the workout based off that
2. Use the CF Central Helsinki name and you'll have this;

C - 30 Squats
F - 15 Push-Ups

C - 30 Squats
E - 1:00 Wall Sit
N - 25 Squats
T - :30 Handstand Hold (upgraded this from the pic)
R - 15 Push-Ups
A - :45 Plank
L - 2:00 Wall Sit

H - 20 Squats
E - 1:00 Wall Sit
L - 2:00 Wall Sit
S - 30 Burpees
I - 30 Jumping Jacks
N - 25 Squats
K - 10 Push-ups
I - 30 Jumping Jacks

Lämppä 2 rds:

30 sec high knees running in place
10 crab extension (sormet taaksepäin)
10 shoulder rotation (5/ suunta)
10 tempo pause Airsquats (3 sec down, 3 sec pause at the bottom)
30 sec straight arm plank

A.) 4 sets
Single arm "ovenkarmi "row 10/side
Couch/chair dips 10 reps
Side plank 20-30 sec / side
rest 1 min

B.) 5 rds for time:

5 rds for time
30 Jumping jacks
30 AirSquats
3 wall climbs

TC: 12 min

-scale the reps if needed.