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

Couch Stretch 1:00, each
Pigeon pose 1:00, each
Banded Hamstring Stretch 1:00, each
Knucle Drags 1:00
Kettlebell Calf Mash 1:00, each

17min AMRAP

10 Boxihyppyä
5 Leukaa/ Rengassoutua
10 Boxihyppyä
10 Leukaa/Rengassoutua
10 Boxihyppyä
15 Leukaa/Rengassoutua
10...
20...

For Time:

10 box jump overs
60s rest
10 box jump overs
20 abmat sit ups
60s rest
10 box jump overs
20 abmat sit ups
30 wb
60s rest
10 box jump overs
20 abmat sit ups
30 wb
40 double db/kb push press
60s rest
10 box jump overs
20 abmat sit ups
30 wb
40 double db/kb push press
50 burpees

• Triples, doubles, singles. Go by the feeling and focus on movement

• Triples, doubles, singles. Go by the feeling and focus on movement

• Triples, doubles, singles. Go by the feeling and focus on movement

STRENGTH PROGRESS 7/13 - LARGE WEEK

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WARM UP 2 rounds ~15min

8 GOOD MORNING PRESS, BB

3 + 3 ONE ARM OH LUNGE FORWARD + SIDE SQUAT + LUNGE BACKWARD, lintti

5 + 5 WALL PRESS STRAINGHT LEG EXT.

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POWER JERK
5x2@nousu 80%, 3x2@84-89% ty-% pal 2min

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SEATED PRESS
3x5@RPE10 -kilot niin, että ei jää yhtään toistoa varastoon, pal 3min

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BACK SQUAT
3x3@nousu 58%, 3@65%, 6@58%, 3@65%, 6@60%, 3@65%, 6@62% pal 3-4min

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ACCESSORY
3 x 6+6 HALO, Plate/DB/KB
3 x 12 STRAIGHT LEG SIT UPS with a Plate

20 Min EMOM
1. Hollow rocks x15
2. 20-30 secs hollow hold
3. Arch rocks x15
4. Arch hold 20-30 seconds

Rest as needed

5 Rounds
20 push ups
10 sit ups