Viikko 1: 5 x 5 x 70%
Viikko 2: 5 x 3 x 75%
Viikko 3: 5 x 1 x 80%
Viikko 4: Ei maastavetoja. Muita oheisliikkeitä voi tehdä.
Viikko 5: 5 x 5 x 75%
Viikko 6: 5 x 3 x 80%
Viikko 7: 5 x 1 x 85%
Viikko 8: Ei maastavetoja. Muita oheisliikkeitä voi tehdä.
Viikko 9: 4 x 5 x 80%
Viikko 10: 4 x 3 x 85%
Viikko 11: 4 x 1 x 90%
Viikko 12: Ei maastavetoja. Muita oheisliikkeitä voi tehdä.
Viikko 13: 3 x 5 x 85%
Viikko 14: 3 x 3 x 90%
Viikko 15: 3 x 1 x 95%
Viikko 16: Ei maastavetoja, eikä muita alaselkää kuormittavia liikkeitä.
Viikko 17: 1RM

5x10 weighted step over box

SO 2:00

3x 6-8

Raakaleuka V2
Op-ulkokierto

Partner AMRAP 30
400m run
40cal row
40 Db hang clean&jerk@22,5/15kg
40 box jump over

CARSE: U.S. Army Corporal Nathan B. Carse, 32, of Harrod, OH, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, NM, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

21-18-15-12-9-6-3 reps of:
- 42,5kg Squat clean
- Double-under
- 85 kg Deadlift
- 60cm Box jump
Begin each round with a 50 meter Bear crawl

Tempo Back Squat @ 11X1
3x4

• Keep weight Heavy across all sets.

• 1 down, 1 pause, fast up, 1 top

• RPE 8

Floor Press
8 x 3 every 60s.
- Approx 60% of max
- Speed focus

6 rounds for time;
6/4 Strict Pull-ups
8 each Renegade Rows @50/35lbs
10/7 Hand Release Push-ups
- Goal: Challenging pace!
- Rx+: 1-3 Strict Ring Muscle-ups +5-10 Strict Handstand Push-ups
- TIME CAP = 13:00

AMRAP 18:00
10 Air Squats
10 total Renegade Rows
10 DB Hang Power Snatch (5 ea.)
10/7 Cal Bike or Row or Ski

• Your choice of DB weight
• Goal: Sustainable Pace

A)
Front Box Squat
Build to a heavy set of 4 over 4 sets. Rest 2:00
- Increase from last week if possible

B)
Wall Supported Single Leg RDL
3 x 6-8. Rest 60s.