at the gym version

1.
Back Squats

9 back squats @58%
7 back squats @62%
5 back squats @68%
9 back squats @62%
7 back squats @68%
5 back squats @72%

*Perform new set every 2 minutes. % counted from 1rm back squat. If you do not have a clue about your 1rm - Go by the feel, ascending weights when reps are descending. Little bit higher % than last week.

2.
Arm pump

3-4 rounds of
8-10 Skull crushers
8-10 Seated Single arm press (Right arm)
8-10 Seated Single arm press (Left arm)
8-10 Single arm bent over row (Right arm)
8-10 Single arm bent over row (Left arm)
7 bicep curls (From down to halfway)
7 bicep curls (From halfway to all the way up)
7 bicep curls (From down to all the way up)

Rest as needed. For quality and PUMP!

OR

Anywhere version

1.
Legs and core

3-4 rounds of

8-12 Pistol squats
20 Slow mountain climbers
8-12 Weighted Box steps
20 Glute Plank

Rest as needed. For quality

2.
Arm pump

3-4 rounds of
8-10 Skull crushers
8-10 Seated Single arm press (Right arm)
8-10 Seated Single arm press (Left arm)
8-10 Single arm bent over row (Right arm)
8-10 Single arm bent over row (Left arm)
7 bicep curls (From down to halfway)
7 bicep curls (From halfway to all the way up)
7 bicep curls (From down to all the way up)

Rest as needed. For quality and PUMP!

VIDEOS & TIPS

Tips for pistol squats:

https://thebarbellphysio.com/pistol-squat/

-
Slow paced mountain climbers

Glute plank

Seated single arm press


Variatons for bicep curls if you don’t have equipment:







Skull Crushers:

Work on the progressions of the kipping pull up.

If you already have kipping pull ups, work on the efficiency of the movement.

Squat

Cumulate 5 minutes in deep squat position, preferably with bare feet. If you are still uncomfortable with the squat position use

• rubber band
• lifting shoes (or small plates under your heels)

If deep squat position causes you no problems, you can add variation with some of these movements:

15 punnerrus
15 box
2 köysi
20min AMRAP

Taito 15 min
Varpaat tankoon

6 min alkavalla minuutilla sama toistomäärä

In memory of the 343 first responders that lost their lives at Ground Zero on 11.9.2001.

3min AMRAP
Power clean 40kg

1min REST

4min AMRAP
Burpees

1min REST

3min AMRAP
Power snatch 30kg

Score is all reps counted together!

5 x 5 @ 70% of 1RM
Light rubberband between and above knees.
Use a MB as target for depth.
NO full extension at the top.

Alternate chin-up and pull-up grip each set (each time you have to break). Scale so that you get about 25-40reps in the 4min.

1 Wall climb
3 Push jerks (50% of 1RM Jerk)
10 Double unders
2 Wall climbs
6 Push jerks
20 Double unders
…
Cool down: 1K Run or Row

4 rounds

4-6 front squat, tempo 3101
rest 2min
30 + 30sec side plank
rest 2min

more weight than last week
same weight in all sets
no belt