Biceps Curls with Dumbbells

4 x 16, alternating.

After Each Set Practice 1:00 Double Unders

Go Every 3:30

3x
2 85%+
2 88%+
2 90%+

Nousu V1 painoon

1 maasta 1 riipusta

Floor Press
8-6-4-6-4-2
- Start Moderate and build to Heavy. The second wave should be heavier than the first.
- Week 2 of 5
- RPE 8

EMOM35

1. 8 Strict Pull-ups
2. 6 Devils Press 22,5/15kg
3. 12 DB Snatch alt 22,5/15kg
4. 5 TnG Power Clean 60/40kg
5. 12 Deadlift 60/40kg
6. 40 DU
7. Rest

Tempo front squat VK 3/3
8x1 (31X1) @75-80% 1RM

RX:
EMOM8
1. 30s Row @easy pace
2. 2-4 Bar MU V.3

EMOM8
1. 30s Row @easy pace
2. 6-10 Kipping HSPU V.3

Scaled:

EMOM8
1. 30s Row @easy pace
2. 6-8 Bulgarian ring row (2-0-X-0)

EMOM8
1. 30s Row
2. 6-10 Kipping HSPU with abmat or 2-3 Wall walk V.3

Huom!
Ensimmäinen proge. Toistomäärät sen mukaan, että pystyy nostamaan vielä seuraavilla viikoilla.
Treenin idea on kehittää voimistelu liikkeiden taitoa sekä taloudellisuutta.

40 box jump-overs
20 handstand push-ups
30 box jump-overs
15 handstand push-ups
20 box jump-overs
10 handstand push-ups
10 box jump-overs
5 handstand push-ups
– Step down from the box.

Scaled WOD
For time:
20 box step-overs
20 hand-elevated push-ups
15 box step-overs
15 hand-elevated push-ups
10 box step-overs
10 hand-elevated push-ups
5 box step-overs
5 hand-elevated push-ups

4 Supersets x Every 3:00

5 + 5 Scull Crushers
10-15 Toes to Post

Weighted Pull-up 1 RM