5 - 5 - 5 - 5 - 5

3 x TABATA

1) Row
1min rest
2) DB Push press (22,5/15kg)
1min rest
3) Side plank rotations

As Many Repetitions As Possible in 6 minutes: Alternating between push-ups and strict T2B. Each time you have to brake, you switch movement.
Score is total repetitions.

Back Squat
4x5 @ 80% (all sets at the same weight)

3 Rounds

A1) Dual farmer carry step back lunge 12+12 reps

A2) Turkish Sit-Up 6+6 reps

A3) Chin-Up 8-12 reps

Practise HS walk, scaling options:
-wall facing shoulder taps
-shoulder taps on pike position
-around the world on pike position

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb. / 85 lb
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb./ 115 lb

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb. / 145 lb

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb. / 175 lb

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb. / 205 lb

(Stop at 20 minutes.)

4 rounds for time of:

• Row 500 meters
• Rest 3 minutes

Takakyykky 3,3,1,1

Harjoituksen tarkoituksena on saada nostettua kaikki toistot. Kyllä ihan oikeasti kaikki, joten jätä toistoihin varaa! Kyseessä on ns. arkipäiväinen maksimi ja silloin jäädään todennäköisesti 10-15% kaikkien aikojen maksimista. Malta mielesi. Tämä kannattaa pitää mielessä myös tulevina päivinä testiviikoilla.

Thruster 3x3