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Torstai 17.10.2019

Aerobinen: On the min for 20 minutes: 12-15 KB sumodeadlift high pull (light weight) 30-40 sec. DU / single under 50 sec. Run (assault runner) active rest rest 3 min between exercises On the min for 20 minutes: 8-12 DB muscle clean (moderate weight) 30-40 sec. Wall ball (2 short sets) 50 sec. Row active

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Keskiviikko 16.10.2019

Squat workout 6/8 STRENGHT: on the min for 18 min 1-8mins 3 Pause front squats (start w/65 % of 1RM front squat) 9-10 mins rest and increase weight 11-18mins 3 Pause back squats  (start w/65% of 1RM back squat) 65% of 1RM in both squats (so 2weights) WOD: 3 rounds for quality and load 12

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Tiistai 15.10.2019

Bench press 8-8-5-5-3 / 2  min rest between sets *use some variation incline bench press or multi grip bar or close grip  *increase weight in every set *start moderate heavy *rookie can use floor press and lifts more reps 15min ”EMOM” ski 20/15 cal max reps kipping HSPU rest *the goal is to get the same

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