5-4-3-2-1
AHAFA (=as heavy as form allows)

Heavy singles. If it is "your day", go for 1 rep max.

STRENGTH

4 rounds, rest as needed between

1) 6 Bench Press
2) 8 Barbell Row

RPE 4 to 4+

Try to add 5-10% compared to last week.

Barbell cycling efficiency
3 x every 90s.
3 squat clean & push jerk

For time :

21-15-9

Bar Over Burpees
Deadlift 60/42,5kg

TC 6

CONDITIONING

15min EMOM: 5 Power Clean + 5 Box Jump

RPE 4

Use around 65-75% of your 3rm. You should have around 30sec to rest on each minute. Scale if needed. (17.1.2018)

Row 1500m, -5sec 5k pace
Rest 3min
Row 1000m, -7sec 5k pace
Rest 2min
Row 750m, -8sec 5k pace
Rest 1min
Row 500m, -10sec 5k pace

If you don´t have any idea of your 5k pace, go by feel the first 1500m and then adjust your pace for the next ones. This is not all out effort, but it starts to feel bit spicy…

At the Gym

1.
Deadlift
3 x 8
First set with a dead stop after every rep = no touch and go
Second and third set with touch and go style, but still focusing on not bouncing the barbell to the floor! Quality!
2 reps less than last week so try to go bit heavier!

2.
Accessories
3 x
10/10 single leg Deadlift
10/10 single leg Bulgarian split squat
10 bench press (Barbell or 2 x DB)
10 bent over row
10 bicep curls
*Rest as needed

OR

Anywhere

1.
Functional Bodybuilding 😎
EMOM40
1. 10 (Elevated) Deadlift
2. 10 Hollow rock + 10-20 hollow hold
3. 10 + 10 Single leg deadlift
4. 15 weighted sit up
5. 10 + 10 single leg bulgarian split squat
6. 10 + 10 single arm seated press
7. 30 sec plank
8. 10 + 10 single arm bent over row
9. 10-20 push up
10. 10-20 bicep curl

*Pick an easy weight so you can keep going without resting much.

5 x 5

Tempo: 30X0

2min rest

AHAFA

Outside workout:

20 Min AMRAP

300M Run
21 KB/DB Snatches 24/16KG (Alternate arms)
15 Push Ups
21 Goblet Squats

Record total rounds and reps.