Superset x 3 rounds

Double Dumbbell Sumo Deadlift x 6-10.
Rest 60s
Dumbbell Floor Press in Bridge x 6-10
Rest 60s

• Aim heavier than last week if possible.

Strict gymnastics
EMOM 16
1. strict T2B x 6-8 reps
2. Ring push up 8-10 reps
3. legless rope climb 1-2
4. rest

Weighted pull ups/Strict pull ups 4x6x40% 1RM

20 min EMOM
odd 5 sumo deadlifts 120kg/80kg
even 5 devils press 2x22,5kg/2x15kg

5 Rounds for Time:
30 double under
20 Renegade row (10/side)@22,5/15kg
10 Box Jump w. step down
@60/50cm

Timecap: 15 mins

Emom x5
Snatch pull 50-60%
HPSnatch
Hsnatch

E90s x5
Power Snatch 60-75%
Snatch

E2min
Snatch 80-105%

Ryhmä 1:
-maastaveto 5x2x85% (2min palautukset)
-penkki käsipainoilla 5x8-15
-askelkyykkykävely 4 suoraa ees-taas
-hauiskääntö 5x10

Ryhmä 2:
-kyykky 6x3x80% (2min palautukset)
-penkki 6x5x60% (1min palautukset)
-kyykky 4x4x70% (1min palautukset)
-yhden käden kulmasoutu 3x20 / käsi

STRENGTH PROGRESS 12/13 - HEAVY-LIGHT WEEK

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WARM UP 2 rounds ~15min

20 OH DUCK WALK , lintti

12 SUPERMAN ROW (I-W-I) + CRUNCH

3 + 3 COSSACK SQUAT + PISTOL SQUAT

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SPLIT JERK
3@50%, 2@60%, 2@66%, 2@71%, 2@76%, 1@81%, 1@86%, 1@91%, 1@96%, 1@99%

3x1@MAX pal 2-3min

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FRONT SQUAT
2@30%, 2@45%, 2@60%, 2@70% pal 2-3min

BLOCKS BACK SQUAT 90°
2@50%, 2@60%, 2@70%, 2@80%, 2@90%, 2@100%, 2@105% pal 2-4min

4 rounds for quality;
10 Landmine RDL or Trap Bar DeadLift
90s Easy pace Bike, Row, Jog, Ski
6 each 1 1/4 DB Split Squats
90s Easy pace Bike, Row, Jog, Ski

• Goal: Challenging sets for strength, recover fully on the cardio piece.

Every 2min for 16min.
10-8-6-3-10-8-6-3 Deadlift
- Start at 65% 1RM and build each set. The second 10-8-6-3 should be heavier than the first.