Superset
4 rounds

Split Stance KB/DB Glute Hip Thrust x 8-10 each. 1s top hold
Rest 45s.
KB/DB Goblet Squat x 10-12. 3s down
Rest 45s.

• Use same weight for both moves

3 Rounds of
10 Handstand Pushups
12 Deadlifts 100/70kg
+
3 Rounds of
10 Pullups
12 Front Squats 70/50kg
+
Cash out: 25/18 Cal.

3 Rounds of
15 Toes-to-bar
20 Wall Balls
+
2 Rounds of
15 Hang Power Clean & Jerk 42,5/30kg
30 Double Unders

Pull-up progression VK 3/6

4 rounds:
4 negative pull-up (3s descent)
8-10 push-up
Rest 2-2,5min

6 viikon pull-up progressio, jossa tehdään vuoroviikoin negative pull-up + push-up ja vuoroviikoin pull-up + dip. Negatiiviset leuoissa tehdään vähemmän toistoja ja joka toinen viikko leuanvedossa pidemmät sarjat.

Wod
3 Rounds
20 wall ball
10 C+J @60/45kg
5 Bar Muscle up

5-4-3-2-1 Pena

1A) Deadlift 4x5x80%
1B) high box jump 4x6, start from squat

Sumo Deadlift against a band
5 x 3, go every 1:00
- SPEED reps
- approx weight is 70% of 1RM (heavier than last week)
- reset on each rep NOT Touch N Go

10-15-20.. Push Up
15 KB Swing
1 Rope Climp

3 Rounds of
20 Wall Balls
20 Hang Power Cleans 60/40kg