Bench Press

8-8-6-6-4-4

Go Every 3:00

Complete as many rounds as possible in 20 minutes of:

• 10 strict knees-to-elbows
• 3 wall walks

This workout will quickly become tedious and uncomfortable. Each set of movements should be challenging but doable, forcing you to manage muscular failure in order to maintain a decent pace.

Deadlift 6-5-4-3-2

BULGARIAN SPLIT SQUAT + BENT OVER ROW
3-4× 3 reps/leg +3@moderate weight *RPE7-8, 2-3 reps left, rest btw sets 2-3min

*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään

LÄMMITTELY
Muscle clean + Etukyykky,
3 x 5+5

Raaka rive polvelta + vauhtipunnerrus,
3 x 4+4

Rinnalleveto + Työntö,
3 x 3+3

Nosta painoja lämpöjen edetessä.

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RINNALLEVETO + TYÖNTÖ

Rinnalleveto + työntö,
5 x (1+1) @ 77-82%
3 x (1+1) @ 82-87%
Nosta 2:00 min välein
ETUKYYKKY

3 x 2 @ 85-88%
3s paussi pohjassa
Nosta 2:00 min välein.

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BONUS
Apuliikkeet,

3-4 Kierrosta
12 JM press käsipainoilla
6-10 Leuanvetoa /ylätaljaa
6/6 Askelkyykkyä taakse
12-16 Kidutuskiertoa GHD -penkissä

:30s-60s lepo liikkeiden välissä. Keskiraskaat/raskaat kuormat.

Every 1 min for 10 mins

1x [ 1 Power Snatch + 1 Hang Power / Squat Snatch ], 75% 1RM

2@100%, 2@105%, 2@110%, sn-%, rest btw sets 2min

2@up to 78%, rest btw sets 2min

Warm Up
2 rounds
2 min cardio
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / lateral box step ups
:20-30 sec quadtruped shoulder taps

Strenght
Snatch Grip Push Press behind neck + overhead squat 4+4/4+4/3+3/3+3reps@light to moderate weight
rest 1.5-2.5min
Thrusters 8+8+6+6reps@add weight each set
rest 1.5-2.5min

Accessory Work
2-3 sets
8-12 weighted box step ups
16-20 kb gorilla row alternating hand
20-24 bicycle crunches
rest 2-3 min bwn sets

Kyykky 2x3x70%, 2x2x80%, 3x1 (85-90-95%)

Yhden käden kulmasoutu 3x20 / puoli