RX:
AMRAP16
400m run
12 T2B
10 alt. devils press @22,5/15kg

RPE 4.5

Skaalaukset: T2B->reps minim 8.->t2r->leg/knee raises devils press->paino

Huom! Viimeinen kova treeni ennen kevennysviikkoa. Puske itsestäsi kaikki irti! Valitse sellaiset painot/skaalaukset, että pystyt säilyttämään korkean intensiteetin.

Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00
- Option: 5 x 5, only adding weight if form permits.

AMRAP 16:00
21 Kettlebell Swings @24/16kg
12 Pull-ups
400 Meter Run / Stairs / 400m Row

• Goal: Hard effort - All sets should be as close to UB as possible.
• Scale Pull-Ups with Jumping Pull-Ups today

Power Clean
4 x 2 @ approx 80% of 1RM; go every 1:30
- Drop and reset each rep.

EMOM x 20:00

Minute 1: 20-40 Double Unders
Minute 2: 10/7 Calorie Bike/Row/Ski
Minute 2: 3-4 Barbell Roll-outs Toes/Knees
Minute 4: 10 Ring Rows (easyish set-up if you are attending tomorrow)
Minute 5: 10 Box Jump Step-downs
*Score = How much time you spent outside this week.

• Goal is moderate to light day with nice feeling during and after.

Push Press
6 x 2. Every 60s.
– These are SPEED Reps. – 2-3 Warm-up sets
– Improve from last week

Strict Shoulder Press
5-4-3-2-1+. Rest 2:00
- Goal: Build to a heavy 1+ (AMRAP) set. Goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
- Option: 6 x 4 at moderate weights, focusing on technique.

EMOM x 16:00
Minute 1: 30s Double Unders or DU Practice
Minute 2: 30s Hand Release Push-ups
Minute 3: 30s Cal Bike/Row/Ski
Minute 4: 30s Supinated Barbell Rows @42.5/30kg

• Goal: 30s of hard sustainable work. Keep rep counts consistent for all 4 rounds.
• Rx+: Max Distance Handstand Walk for Push-ups each round

5-5-5
Deadlift

• Start Light and build to Moderate only today

6 SETS
7 Deadlifts @115/80
15/12 Cal Bike/Row/Ski
-Rest 1:30 b/t Sets-

• Score is Slowest Set

Workout thoughts: https://vimeo.com/775727660