30s ON, 30s OFF x7 (28min)

1) Deadlifts @60/40kg
2) bar over burpees
3) kb swings @20/16kg
4) box jumps

6 sets of Back Squat
Set 1: 1 Pause Back Squat + 4 Back Squats
Set 2: 1 + 2
Set 3: 1 + 2
Set 4: 1 + 4
Set 5: 1 + 2
Set 6: 1 + 2
- Rest 2-3min btw sets.
- Pause 2sec in bottom
- Start at 70% 1RM Back Squat and build over the 6 sets.

STRENGTH PROGRESS 4/13 - LIGHT WEEK

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WARM UP 2 rounds

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Tempaus

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Työntö

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Kyykkyjä ja vetoja

8x 6min

1) Kone

2)
Tangolla 8-10x:
Valakyykky
Hyvää huomenta
Pystysoutu
Yhden jalan mave

3) Kone

4)
Toistot 8-10x:
Tuulimylly
Karhusta kobraan
Skorpioni
Rento roikunta (Submax)

30 min PK

100 rope jumps
30 s hang from the bar
30+30s side plank
20 cal bike
30 s HBH
30 s ABH
15 light kb swings
10 ring rows
300m jog

Single Leg Banded Hamstring Curl: 3 x 30 each. Rest 60s
+
- Lizard Pose x 60s each.
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Rive ja työntö

SYNTTÄRIWOD

AMRAP25
- 10m hadstand walk / 2-5 wall walk
- 1-3 bar muscle up / 5 chest to bar
- 30 double under / 60 single under
- 20 wall ball

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Allekirjoittaneen synttäriwod, pääsette nauttimaan mun lemppari liikkeistä :P

Barbell Bicep 21s:
3 x 7 reps each position. Rest 60s.
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

A,
EMOM 10 mins
2 Power clean + 1 Jerk
- add weight each set
- Jerk can be any style
- Power clean NO TNG
- start around 65-70% of 1 rm cl&jerk

B,
For time:
30 Power clean @60/43kg
30 Front Squat
30 Push jerk
15 power clean
15 Front squat
15 push jerk
Timecap : 15 mins