LepopäiväRest day - what did you do?

Weighted pull upweighted pull up A) in 8min find a heavy set of three B) 2 x 6-10 - go heavy - rest 3 min btw sets Metcon4 rounds, one minute of work: 1. power [...]

Front squat5-4-3-4-5 front squat - leave 1-2 reps in the tank - rest 3 min btw sets Quality work3-4 rounds for quality: 6-10 good morning/ 6-10 + 6-10 single leg ghd back extensions 3-5 strict [...]

Hang cleanE2MOM 6-8 x 3 hang clean - use heavyish weight Front squat + jerkE2MOM 6-8 x front squat + split jerk (1+3) - use heavyish weight

Weighted pull up7 x E2MOM 3-5 weighted pull up - leave 2 reps in the tank Metcon8 x in 2min row 250/200m + rest of the time alternate between: a) ohs 35/25kg b) double kb [...]

LepopäiväRest day - what did you do?

Jerks3 x 2 jerk dip + 2 jerk drive - technical weights 3 x 3 paused split jerk - 2sec pysäytys dipin ala-asennossa - leave 2-3 reps in tank - rest 2 min btw every [...]

LepopäiväRest day - what did you do?

Wide grip bench press4 x 10-15 wide grip bench press Metcon5 rounds for time: 12 double dbshoulder to overhead 22,5/15kg 9 bar facing burpee 6 deadlift 70/50kg TC: 12min

Leg day4 rounds: 6 back squat (3sec eccentric) - rest 15sec 12 cyclist squat with two kb`s - rest 3min Advanced: 3 rounds: 6 back squat (3sec eccentric) - rest 15sec 12 cyclist squat with [...]