Back Squat

4-3-2-1-2-3-4.

Go every 2:30

Band-pull-aparts 3x30

Takaolkapääsoutu 3x15

Pystypunnerrus vastaotteella 3x20

Pullover 3x20

Sotilaspenkki 70% x Amrap

Yhden käden kulmasoutu 3x20 / käsi

Etuheilautus 3x20

Sivutaivutus 3x20 / puoli

Kyykky 3x15 (30-40-50%)

QuadBlast 1 kierros

*lähestyminen esim. ~25min, 9 kertaa tangossa käynti

2×2× 1+1@barbell (~25min)
1×2× 1+1@40% (20min)
1×2× 1+1@60% (18min)
1+1@70% (15min)
1+1@75% (12min)
1+1@80% (9min)
1+1@85% (6min)
1+1@90% (3min)
1+1@93% - 95% --- open

tai

*lähestyminen esim. ~18min, 7 kertaa tangossa käynti

2×2× 1+1@barbell (18min)
1×2× 1+1@40% (15min)
1×2× 1+1@60% (12min)
1+1@75% (9min)
1+1@85% (6min)
1+1@90% (3min)
1+1@93% - 95% --- open

*lähestyminen esim. 25min, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min)
2@50% (20min)
1@65% (18min)
1@72% (15min)
1@77% (12min)
1@82% (9min)
1@86% (6min)
1@90% (3min)
1@93% - 95% --- open

20-16-12-8-4 reps, for time of:
Alternating Dumbbell Front Rack Lunge, 2x22.5/15 kg
Dumbbell Shoulder-to-Overhead, 2x22.5/15 kg
20 V-ups / Tuck-ups

Timecap: 15 mins

A)
1x [ 1 Cluster + 1 Thruster ]
Build to daily max!

then,
5 x 1 Cluster @ 90-100% of "A"
Go every 60sec !

1+1@up to 80-85% (or 10 kilos below the starting weight), jerk-%, rest btw sets 2min

Barbell Hip trust:
4x7reps
- add weight each set
- stay on moderate weight with good form
- 90 sec rest btw sets

12min maksimimetrit vapaauinti