AMRAP 12

2 Push Press
8 Front Rack Box Step Ups
4 Push Press
8 Front Rack Box Step Ups
6 Push Press
8 Front Rack Box Step Ups
.......

Barbell 35/25kg
Box 20"

5 Min FOam Roll / Own Mobility
4 Min Ergo
3 rounds:
30s Side Plank ( Each ) + 15s Push Ups + 15s Mountain Climbers
1+1 Banded Triceps Stretch

5 GM
5 BS
5 Elbows Rotations
5 Press
5 DL
5 FS

then...

1:00 Empty Barbell Shoulder Press
1:00 GHD Hip Extension

Weighted pull ups/ Strict pull ups 4x3x60% 1RM

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