DELOAD WEEK

Tempo front squat (32X1)
5x3 @45-55% 1RM

8x5min (40 min)
A)
200m Jog
Machine rest of time

B)
5 Push up
10 Sit up
10 Swing (light)
Sled 80m (light)

Rpe 3-4

45min ajan laadukkaasti

1min Konetta
10 Russian twist levypainolla
10-15 istumaannousua (lisäpaino)
20-30s. Kuppipitoa
1min Konetta
4+4 3-osan askelkyykkyä
5+5 Sivukyykkyä
8-10 Yhden jalan lantionnostoa

Kyykky 3x85%

Penkki 3x85%

Maastaveto 3x85%

Hyvät peruslämmöt, kaikki noususarjat ”kolmosina”. 5-8 noususarjaa per liike.

Maastavedon voi tehdä myös heti kyykyn päälle.

30 minute Accessory Workout

10 Ring Dip
15 DB Bench Press
10 Strict Toes To Bar
14 Weighted Lunge, alternating
1:00 Practice Double Unders

Rest btw. movements as needed.

A) For Time
21 Shoulder to Overhead @52/35kg
3 Wall climbs
600 m run
21 Front Squats (52/35kg)

REST 30 sec

15 Shoulder to Overhead
2 Wall climbs
400 m run
15 Front Squats

REST 30 sec

9 Shoulder to Overhead
1 Wall Climbs
200m run
9 Front Squats
Timecap: 20 mins

EXTRA:
Accumulate 4 min hang on a bar
Every time you drop stop the timer and make 10 burpees

Goal: try to break it not more than 3 times

Timecap: 8 mins

for time
600m run
100 DUs
50 sit ups
40 pull ups
30 cal row
20 push presses 50kg/35kg
10 back sqauts 100kg/75kg

Triset x 3 rounds

Back Squat x 6 ( 65-70% of 1 RM)
Rest 10s.
Russian Swing x 12 (heavy)
Rest 10s
DB Alternating Reverse Lunge x 24 total
Rest 3:00

AMRAP 15
"I Go, You Go”

2 Rounds of
6 Power Snatches 60/40kg
4 Burpee over bar

As long as the Partner hunting Calories, after two rounds switch … and so on....

Score: Calories and total reps from snatches and burpees

Aikaa vastaan:

10-9-8-7-6-5-4-3-2-1 T2B
30 Tuplaa tai 60 Sinkkua / kierros

TC: 17min