Rest day - what did you do?

Harjoittele Tempausta rauhallisesti.

Tee kompleksi 5x painolla, jossa pysyy tekniikka hallussa:

1 Tempaus maasta
2 Tempausta riipusta
1 Valakyykky

Emom 24:

1) 30-45s. Kalorit
2) 5-15 T2B
3) 30-45s. Tuplat/Sinkut
4) Lepo

On the minute for 35min
1. 50 double under
2. 15 arch rock
3. 15 box jump 60/50
4. 10-15 v-up
5. 20 jumping split squat
6. 8-12 push-up
7. rest

50-40-30-20-10 reps for time of:
- Barbell Bicep Curls
- DU / Singles (100-80-60-40-20)
- Push-ups

AMRAP 20:
5 Pull Ups (kipping, butterfly, strict, banded, ring row)
10 Push Ups (
15 Air Squats

Every 5 Minutes [Starting at 0:00]:
500 Meter Row

• Score = Total Rounds + Reps of "Cindy"
• Pick-up where you left off after row

WARM UP

10 Scap Pullups
10 Mini Kip Swings
3 Pull Up Holds (0:03 with chin over bar. . . if needed athletes can jump up)
3 Eccentric Pull Ups (0:03 tempo on the way down. . . if needed athletes can jump up)
3 Strict Pull Ups

0:15 High Plank Hold
10 High Plank Scap Retractions
0:15 Bottom of a Push Up Hold
3 Eccentric Push Ups (0:03 tempo on the way down)
3 Push Ups

3 Pausing Air Squats (0:05 hold in the bottom)
3 Eccentric Air Squats (0:05 tempo on the way down)
5 Air Squats

PRACTICE ROUND**
250 Meter Row
1 Pull Up
3 Push Ups
5 Air Squats

If you take class, do so for the whole cycle. This is what class is doing:

Macho man - TEST
EMOM 20
3 Power Clean
3 Front Squat
3 Push Jerk
@ 70/50kg or 52% C&J

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If you prefer training outside of class here is the DT progression.

---

DT prog 1

5x every 3 minutes

1= 5 Deadlift + 3 Hang Power Clean + 1 Jerk

• Increase weight each set
• Start @50% of 1rm Jerk

For time:
3 rounds of:
12/10 Row, bike , ski Calories
5 Hang Squat Cleans@50/35kg
5 Push Jerks
-- then --
Rest 2 mins
-- then --
3 rounds of:
12/10 Row, bike , ski Calories
4 Hang Squat Cleans@60kg/43kg
4 Push Jerks
-- then --
Rest 2 mins
-- then --
3 rounds of:
12/10 Row, bike, ski Calories
3 Hang Squat Cleans@70kg/47kg
3 Push Jerks
Goal: Sub 8 min on all intervals
Timecap : 30 mins

Afternoon Class : 12 lateral Burpees instead of cals for everybody!

8 kierrosta aikaa vastaan:

• 11 etunojapunnerrus (hand release)
• 30 askelkyykkykävely
• 19 istumaannousu

Weighted Strict Pull Ups

5-9 UB : 3-2-2-2-1
10+ UB : 4-3-3-3-2

Build weight each set