Bench press 1x4, 1x3

Voima
3rds: as a superset
2xDB/KB DL 10
Farmer carry 40m

Metcon
Amrap 18
Ergo 18cal
Lunge 18
Farmer carry 80m

Paused bench press, 3sec stop on the chest. Use your confident 5rep weight. Four sets of three reps.

Aikaa vastaan 5 kierrosta

12 Seinäpalloa
9 Raakariveä 45/35 kg
6 Bar facing burpeeta

TC: 15min

AMRAP 18 mins
20/15 Machine Calories
10 V-ups
15 Single Dumbbell Box Step Overs, 22.5/15 kg, 50cm
10 L/10 R Single Arm Dumbbell Shoulder-to-Overheads, 22.5/15 kg
Goal: 4+ rounds

Strict pull up 10x2
Devil press 10x5

kommentteihin millä tavalla meni

Warm Up
2 rounds
2 min bike erg/ air bike
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / curtsy step down from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
3 sets
16 suitcase tempo walking lunges (tempo 2 sec lowering down, no pause, up, 1 sec reset)
rest 1.5 min
6-8 hardened ring row (tempo 2 sec lowering down, no pause, up, 1 sec hold at top)
rest 1.5 min

2 sets
12-16 goblet hold cossack squat (controlled tempo)
rest 1.5 min
6-8 banded strict pull up (2-3 sec down, no pause, up, 1 sec hold at top)
rest 1.5 min

Metcon
For quality at 70-80% effort
3+3/4+4/5+5/6+6/7+7
single arm kb hang snatch
12-15 goblet squats @16/24kg after each set

rest 3 min

6-8-10-12-14 reps
strict abmat sit ups (keppi niskan takana)
12-15 kb swings @16/24kg after each set

Tempo narrow grip Bench Press (12 mins)
Build up to heavy 3 reps in 5-6 sets
- sh. width grip on the bar
- each rep with 3 sec tempo down, fast up, no rest on top

Bench press 7rm