Deadlift 4 x 2

Deadlift 4 x 2

Same weight on all the sets.

Frannisentrifugi

3 rounds for maximum speed, minimum rest and maximum discomfort
– 10 thrusters 42,5/30kg
– 10 burpees

"The Chief"

5x3min, 1min rest between:
3 power clean (60/40kg)
6 push-up
9 squat

You survived the chief!

2-3 rounds on rings
– 3-6 ab wheels
– 6+6 single leg pulses

Rest day

Rest day: Recovery work and mobility

ENDURANCE VKO 24

40min EMOM

1. 12/9 cal row
2. 1 rnd of cindy (5 pull-up + 10 push up + 15 air squat)

• vuorotellen 1. ja 2.
• molempiin saa mennä n. 45sec, jos menee pidempään -> skaalaa soutua ja cindy esim. 4+8+12 tai 3+6+9

Back squats 4 x 2

4 x 2 sets of back squats, all with last weeks 2 rep weights.

If last weeks 2 rep sets were horrible -> drop the weight a little.

Weighted pull-ups 3 x 3

3 x 3 sets of heavy pull-ups.

Push press 3 x 3

3 x 3 sets of push presses.

Partner blaster!

4 rounds each with partner, you go I go
– 250 row
– 15 kb swings 32/24kg
– 10 S2O's 50/35kg

Hit it hard and fast like a steam locomotive!