Deload week

Pull-up progression VK 4/6

3 rounds:
8-12 pull-up
8-12 strict ring dip / box dip
Rest 2-2,5min

6 viikon pull-up progressio, jossa tehdään vuoroviikoin negative pull-up + push-up ja vuoroviikoin pull-up + dip. Negatiiviset leuoissa tehdään vähemmän toistoja ja joka toinen viikko leuanvedossa pidemmät sarjat.

Core finisher
Hollow hold + arch hold tabata
8 rounds 20s work / 10s rest

5x
3min ON/1min OFF
15 Bar Facing Burpees
+
AMRAP of
3 Power Cleans
3 Front Squats
3 Push Jerks

60/40kg.

1A) Back squat 4x8x70%
1B) Strict HSPU 4x5

7 Sets:
1 Pausing Repetition (3s in bottom)
Sets #1+2 - 70%
Sets #3+4 - 73%
Sets #5+6+7 - 76%

1a. Lat Pulldown 3x12
1b. Push-Up 3x20

2a. Landmine Press 3x10
2b. Australian Pull-Up 3x12

3a. DB Single Arm Bent Row 3x10/10
3b. Alternating DB Floor Press 3x20
3c. Elbow Plank Alt. Knee Across 3x16

4a. Burbee Pull-Up 3x10

5a. Barbell Rollout Ab Wheel 3x10

• Choose weight that can be done with quality
• YGIG / Rest same time you spent on set
• a/b/c = superset (Athlete1 do all before Athlete2)

10 Kierrosta aikaa vastaan:

3 T2B
3 Burpeeta
3 DB/KB työntöä

TC: 15min

Wod
3 rounds
2 Min
• Row

90s rest

2 min amrap
• 8 Hspu
• 12 Box jump

90s rest

2 min amrap
• Burpee pull up

90s rest

Rest day - what did you do?

10 min AMRAP
10 PUSH UPS
40 DU
6+6 DB SNATCH 22,5kg/15kg