DELOAD WEEK

A) 3 rounds
3 ring dip + 5s top hold + 3 ring dip + 5s bottom hold
10-12 body row
Rest 2min

B) 2 rounds
15-20 banded triceps
15-20 banded biceps
Max. plank hold
Rest 1min

Hauiskääntö levytangolla 3 x 10, 90sek lepo sarjojen välissä.
Suoralla tangolla, seisten. pelkin hauiksin, ei heijausliikkeitä.

3x6
Floor Press in Bridge
Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets.
Week 3 of 6
RPE 7

Cluster Press

Add 2.5 to 5kg onto your 8RM strict press from last week.

Then for time:

44 reps strict press

*these reps are to be performed as unbroken sets of 4.
*if a set is broken discount it and rest longer.
*record the time it takes you to complete all 10 sets.
*perform a submaximal set of strict pullups between each set of press.

RX:
1) 5-15m HS walk
2) 2 moderate sets T2B
3) 40-50 DU
4) 1-2 rope climb or 2-4 RMU

Scaled:
1) 2-3 wallwalk
2) 2 moderate sets T2B/leg raises
3) 30-40 DU
4) 1 rope climb/2-3 modified rope climb

RPE 3

Huom!
Treenin idea on kehittää voimisteluliikkeiden taito-ominaisuuksia sekä kapasiteettia.

3x6

Floor Press in Bridge

• Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets.
• Week 3 of 6
• RPE 7

2x 25min

1)
3min Konetta
2min Viivahölkkää

2)
8-10 Lapavetoa
20s+20s Sivulankkua
10 Kyykystä R-rangan kiertoa
10 Kyykystä ojennusta
6+6 Olan kosketusta lankussa
20-30s Kuppipitoa
8-10 Lantionojennusta
40-60s lepo

"Karen"

For time

150 Wallball Shots 9/6kg

TC 15

3x5 Snatch

RX
ON A 12:00 RUNNING CLOCK...
Max Burpees to 15cm+ Target
- Every 2:00, including 0:00, complete 3-5 Strict Chest to Bar Chin-Ups.

SCALED
ON A 12:00 RUNNING CLOCK...
Max Burpees to 5-15cm Target
- Every 2:00, including 0:00, complete 1-3 Strict Chin-Ups / :10 Bent Arm Hold / :20 Hang
RPE 8

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00 Tricep Roll
20 Banded Glute Bridge-Ups
-Rest as Needed b/t Sets-