Floor press 5x5

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
5 burpees
10 Prone lift offs
5+5 atg split squat with 2-3 sec hold at bottom on each rep
5 tempo ring row + 5 strict knee raises

Strenght
3-4 sets
2 Pause Overhead Squat + 3 Overhead Squat@65-75-80-80% of 1rm snatch
Strict C2B Pull ups x 3-5 reps (use band for help if needed) myötä tai vastaote käy
rest 2.5-3.5 min bwn sets
3-4 sets
5 Clean Deadlift with straps @85-95-100-100% of 1rm clean
5 Sharp Box Jump
rest 2.5-3.5 min bwn sets

Metcon Prep:
20m sb carry + 3-5 squats
10+10m sledge push, lighter weight you use
1-2 rope climbs

Metcon (4-5 rounds)
Emom 12-15
1) sandbag bear hug carrying x 20-30meters + 6-10 bear hug squats
2) 20-25m sledge push at moderate weight
3) 2-3 short rope climbs

A) Week 2
PUSH- PULL
6x4 strict pull up ( tempo 41X1) or (weighted) negative 6x2 (81X1) or banded negative 6x2 (81X1)
6x4 Strict Press, 75-80% 1RM (same weight across all sets )

B)
15 rounds for time of:
1 Rope Climb or 1/2 rope climb
3 Kettlebell Hang Cleans, 2x24/16 kg
6/4 Row Calories

Timecap: 18 mins

A)
Push up program : Week 1 of 6
4 sets :
1)
Tempo Deficit push up x 6-8 ( 3" tempo down)
Optional: incline on box with same tempo
2)
Single arm landmine row x 8/8
Rest as needed after each set

B)
For time:
Dumbbell Farmers Carry, 2x22.5/15 kg, 200 m
-- then --
5 rounds of:
50 Double Unders / 80 single under
15 Dumbbell Deadlifts, 2x22.5/15 kg
10 HR Push-ups
-- then --
Dumbbell Farmers Carry, 2x22.5/15 kg, 200 m
Timecap: 17 mins

Warm Up
3-5 min of air bike, add speed / play around with tempo.
then 2 rounds
:30 wall sit hold
:30 hip bridge hold
:30 handstand hold
:30 quad truped shoulder taps
then with barbell as needed before main sets

Strenght
In the Hole Front Squat 4x5reps@55-65-70-70% of 1rm
rest 2-3 min bwn sets
Bench Press or Dumbbell Bench Press 10-8-8-8 reps @55-65-70-70% of 1rm
rest 2-3 min bwn sets
Step back lunges 10-8-8-8 reps @40-45-50-55% of 1rm back squat
rest 2-3 min bwn sets

Metcon (at 75-85% effort)
20 min emom
1) weighted box step ups x 6-10 reps with rx dumbbells
2) strict hspu x 3-6 + kipping hspu x 3-6 reps
3) double db power clean + push press x 6-8 reps with rx dumbbells
4) ski erg x 10-12/12-15 calories
5) rest minute

A) Clean and jerk
On the minute for 12 minutes
1. 3 clean and jerks
2. 2 clean and jerks
3. 1 clean and jerk

*Use wave loading where each round you
average heavier weights than the one before.

B) 25-20-15-10-5 reps for time of
Kettlebell swings 32/24kg
V-ups

4x9 v1-0
-Samalla painolla kuin edellisellä kerralla

Leuka myötäotteella
3x4 v2-v1

45-60sec unbroken (plate loaded on your back); rest 60sec x 3

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