at the gym version

1.
Back Squats

9 back squats @60%
7 back squats @64%
5 back squats @70%
9 back squats @64%
7 back squats @70%
5 back squats @74%

*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
10 Back flies
10 Front raises
10 Lateral raises
10 Skull crushers
10 Single arm bent over row (Right arm)
10 Single arm bent over row (Left arm)
10 Bicep curls
Max bicep hold in halfway

Rest as needed. For quality and PUMP!

OR

Anywhere version

1.
”Leg killer”
3 rounds, with 2 min rest between rounds

30 Squats into calf raise
30 Alternating split squat jump
30 Reverse lunges
30 Squat jump as high as possible
30 Duck walks (Stepping forward and backwards in a squat)

2.
Arm pump

3-4 rounds of
10 Back flies
10 Front raises
10 Lateral raises
10 Skull crushers
10 Single arm bent over row (Right arm)
10 Single arm bent over row (Left arm)
10 Bicep curls
Max bicep hold in halfway (90degree)

Rest as needed. For quality and PUMP!

Back Squat

1 x 4 x 85% @ 4 RM
1 x 4 x 90% @ 4 RM
1 x 4 x 95% @ 4 RM
1 x 4 x 100% @ 4 RM
1 x 4 x 105 - 110@ 4RM

SO 3:00

Omatoimi:

Huomioi päivän kunto. Edelliseen kyykky treeniin verrattuna lähestymis sarjoja on puolet vähemmän, eli tänään on mahdollisuus kyykätä isompia painoja kuin edellisellä kerralla.

5x

1 clean + 1 split jerk + 1 front squat + 1 split jerk, 80-90% max, rest 3-4min.

Tabata Front Squat (AMRAP)

50% heaviest weight otd. back squat

Barbell on floor

Omatoimi:

Tankoon kuormaan päivän raskaimmasta onnistuneesta neljän toiston sarjasta 50%
Tabata = 8 kierrosta. 20 sekuntia töitä / 10 sekuntia lepoa. Tulos on toistot yhteensä.

3 x 6min amrap with two db`s / rest 6min

A)
9 db hang clean
9 cal row/ bike erg/ assault bike

B)
15 db thruster
15 cal row/ bike erg/ assault bike

C)
21 db deadlift
21 cal row/ bike erg/ assault bike

For time
15-12-9 reps of
Power Cleans @50/35kg
Bar Over Burpee's

rest 5 min

For Time
9-12-15 reps of
Power Cleans @35/50kg
Bar over Burpees

Scaled reps 12-9-6 and 6-9-12 reps

Target 6-7 min, Time Cap 10 minutes each metcon.

Score is total time of both metcon, NOT INCLUDING REST TIME.

10 x e30sec

1 x (power clean + push jerk)
- use approx. 80% of 1RM

EMOM9
1. Hollow rocks
2. Plank weight transfers
3. Arch rocks

*Try to work about 40 seconds and rest 20.

Build to a heavy 1RM clean for the day

Keep quality and it must be a squat clean

10x 1 min ON/ 1 min OFF

30-50 DU/60-100 SU + amrap squat (air).

Tuloksesi on yhteenlaskettujen kyykkyjen määrä. Naruhypyissä saa mennä max 40s.