3x8
Go deficit, if needed.

Start a running clock for 15min

0:00 - 5:00
3 rounds of
10 power clean 50/35kg
10 k2e

5:00 - 10:00
3 rounds of
10 front squat
10 weighted abmat sit up/ ghd sit up

10:00-15:00
3 rounds of
10 deadlift
10 burpee

Advanced use 60/40kg

AMRAP9
1+2+3+… 10+10m shuttle run
2+4+6+… db thruster 35/25lbs

Advanced use 45/35lbs

3 x 4 front squat

• leave 2 reps in the tank
• rest 4 min btw sets

"Wittman"

Seven rounds for time of:
24/16kg Kettlebell swing, 15 reps
42,5/30kg Power clean, 15 reps
15 Box jumps, 24"/20" box

Last time 23.12.2019

TC 32

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Omatoimi:

Timecap on helevetin pitkä. Eli ole rohkea painojen suhteen.
Kierrosvauhti treeni, edellisilta vuosilta löytyy tuloksia, joten katso sieltä ja tee "GamePlan" sen mukaan.

BackSquat

4 x 4

80% @ 4RM

Sendoff 2:45

Omatoimi:

Painot lasketaan neljän toiston maksimista. Jos ei ole tiedossa, niin 1RM 65 - 70%

3 sets of

12-10-8

Kipping pull-up
Bench press 60/40.

Rest 2 min between.

Squat Cleans 10x3 reps @50-70%, every 1,5 min

61m askelkyykkykävely käsipaino pään yläpuolella M22,5kg N 15kg
50 askellusta laatikolle vuorojaloin käsipaino kädessä M60cm N50cm
50 tiukkaa käsilläseisontapunnerrusta
61m käsilläkävely

Aikaraja 10 min

For Load:
5 - 5 - 5 - 5 - 5
Back Squat
- Lift every 4:00-5:00