Tabata 4min

Hollow Hold

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FLOOR PRESS

15-12-8-6F

rest 1,5min
Add weights for every set

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3 Rounds Superset

12/12 KB/DB Side Bend
10-12 KB’s/DB’s Shrugs ( 2sec up Hold)

rest 90sec
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2 Rounds
10 Alt. obl. Knee Raises
30sec Crossing Flutter Kicks
10 Crunches (1sec Up Hold)

Then

45sec / 45sec Side Plank

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1min rest
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2 Rounds
10 Hanging Strict Knee Raises
30sec Flutter Kicks
10 Straight Leg Sit-Ups

Then

1min Elbow Plank

4 SETS
15 Unbroken Russian KB Swing @24/16kg
10 Toes to Bar
10 TNG Deadlifts @ 115/80kg
10 Toes to Bar
15 Unbroken Russian KB Swing
-Rest 1:00 btw Sets-

Timecap: 16 mins

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Single Arm Seated Banded Lat Pulldown
-Rest as Needed btw Sets-

Back Squat
1x5 @40%
1x5 @50%
1x5 @60%
It is deload week so no amrap in the third set.
If you didn't follow the program, then you can go for a heavy 5, if you did, then take it easier today!
Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg.
Week 5 of 6

PERFORMANCE
3 SETS FOR QUALITY
1 Set of Max Strict Chest to Bars
2/2 KB/DB Turkish Get-Up @ Mod-Heavy
30 Banded Dante Rows
10/10 Bodyweight Split Squats
30 Sit-Ups of your choice
1:00 Machine Choice or Jog

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FITNESS
3 SETS FOR QUALITY
1 Set of Strict Chin-Ups / Partner Assisted
2/2 KB/DB Turkish Get-Up
20 Banded Dante Rows
10/10 Bodyweight Split Squats
20 Sit-Ups of your choice
1:00 Machine Choice or Jog*

• RPE 5
• Video: https://vimeo.com/812522675

WORKOUT OF THE DAY:

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Metcon (reps)

AMRAP in 5 minutes of:
60 Thrusters
ME HSPU in the time remaining.

Harjoituksen tarkoitus on kehittää voimakestävyyttä sekä liikenopeutta. Tavoite on tehdä mahdollisimman monta toistoa 5 minuutin aikaikkunassa.

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WARM-UP:

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10 minutes of:
5 Front squats
5 Push press
5 Thrusters
5 Push ups / HSPU
5 Plank to downward dogs

WORKOUT OF THE DAY:

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Metcon (quality)

3-4 x 200m run

Increasing speed during the 200m. Rest 3:00 between sets.

3-4 x 40m run.
Max speed. Rest 3:00 between sets.

Harjoituksen tarkoitus on kehittää nopeutta sekä nopeuskestävyyttä. Tavoite on juosta nousevalla vauhdilla 200m pätkiä 3-4 kappaletta. Toisen osion tavoite on juosta 3-4 kertaa 40m pätkä mahdollisimman nopeasti.

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WARM-UP:

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https://zoom.us/j/7594162178
ZOOM salasana 530247

Metcon (time)

3 Rounds for time:
50 Air squats
12 Push press 50/35kg

Timecap: 6 minutes

Accessory:

3-4 Rounds of
DB Bench press, 10 reps - heavy
Prone DB row, 10 reps - heavy

Rest 90-120s between rounds.

"Metcon (quality)

20 Minutes for quality & minimum rest:

3 Wall walks
3 Rope climbs/6 Rope lowers
12 Pistol squats, alt legs"

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"Harjoituksen tarkoitus on kehittää kehonhallintaa sekä suuntautumiskykyä. Tunnilla harjoitellaan vähän köysikiipeilyä sekä wall walkia.

Pyri harjoituksessa tasaiseen suoritukseen sekä hakemaan oivalluksia siitä kuinka liikkeitä voi tehdä sulavasti ja hyvällä tuntumalla.

Pistoolit voit räätälöidä istuma-asennosta lähtöön (penkiltä) tai sitten box step-uppiin siten, että aloitat liikkeen ylhäältä ja haet vain kevyen kosketuksen jalalla lattiaan. "

A) Clean and jerk

8 sets of 2 Cleans + 2 Jerks @ 82%.
Rest 2:00-3:00 min between sets.

B) Shoulder press

4 sets of 8 Shoulder press, AHAP. (As heavy as possible)
Rest 2:00 min between sets.

B) Squats

6 x 2/4 @ 90%
* Painot lasketaan 90% etukyykyn arviosta.
* Ensin kaksi etukyykkyä ja heti perään neljä takakyykkyä.

Back Squat
1x3 @ 70%
1x3 @ 80%
1x3+ @ 90%

• Final set is an AMRAP @ RPE 8
• Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
• Week 3 of 6