Back Squat

2x4x80% @ 4RM
2x4x85% @ 4RM
2x4x90% @ 4RM

SO 3:00

Omatoimi :

Lämmittely 20 minuuttia.

10m kuminauhakävely eteenpäin + 10m taaksepäin
1:00 reipasta soutua
4 Kyykystä ponnistaen boksille hyppy
8-6-4-4-4-4-4..... lähesty aloitus kuorma.
Teen niin monta kierrosta kuin koet tarvitsevasi jotta pääset %.

DYNAMIC WARM-UP | 6:00
1 set:
:20 jumping jacks
5 inchworms
10 Samson stretch lunges
10 ring rows

1 set:
:20 jumping jacks
5 inchworms
10 alternating Cossack squats
10 challenging ring rows
– Walk the feet forward to increase the difficulty of the row.

SPECIFIC WARM-UP
Equipment: wall space, pull-up bar
WALL SQUAT | 5:00
3 sets:
:30 wall squats (go deeper every round!)
:30 rest

PUSH-UP | 3:00
1 set:
5 tempo push-ups (:02 down)
5 push-ups

PULL-UP | 6:00
PROGRESSION
3 kip swings + 3 kips
2 kip swings + 1 pull-up
2 kip swings + 1 pull-up
2 x 3 kipping pull-ups

Pull-up strength | 3:00
3 sets:
:15 UP
:15 DOWN
:30 rest

WORKOUT:
3 rounds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3min rest

Clock stops after the last squat on the last round. Scale properly!

Bench Press 5+5+ (5-10 reps) on last set @60-70-80%
rest 2-3 min bwn.
Last block on "result area" will be marked 5 reps also, but try to go for more reps than five.

Box pistol squats
Box single leg squat (jalka roikkuu sivulla)
Hold on ring or rack pistol squat
Pistol squat with extra weight (front carry)
Pistol squat
Otetaan nämä kohta kerralla koko porukalla, saadaan samalla kaikille hyvää tasapainojumppaa/taitotreeniä.

5 x 65%
5 x 75%
5+ x 85%

Post 5+ score in comments

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.

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)