Front squat fives
front squat 5-6 x 5
All gas, no brakes
For time with a partner
– 100 cal row
– 80 T2B's
First the row and then the t2b's. Split the reps any way you like. 10min time cap.
Author: CFH
Rest day
Rest day: Recovery work and mobility
Push press progression
Push press 5-6 x 4
On the minute bodybuilding
15min otm
– 10-15 ghd sit-ups / weighted sit-ups
– 6-8 weighted dips
– 10-12 banded face pulls
Hetken askel on kevyt
5 rounds (pick weight)
– 30m double db walking lunge
– 15 burpee over db's
– 15 double db clean
– rest 3min between rounds
adv:
5 rounds (pick weight)
– 15m single db overhead walking lunge L
– 15m singne db overhead walking lunge R
– 15 burpee over db
– 15 cal xebex/ row
– rest 3min between rounds
Cleans
Clean 6-8 x 3
For quality
3 rounds for qualitt
8+8 DB rows
20 medball russian twists
20m + 20m heavy suitcase carry
Imperium Extra Core Workout I
2 rounds of
– 15 v-ups
– 15 straddle ups
– 15 hollow rocks
– 10 candlestick to L-sit
– 10 candlestick to straddle hold
– 15 seated straddle leg lift
– 15 seated leg lift
Rest as needed between movements
Rest day
Rest day: Recovery work and mobility
Conditioning
start a running clock for 30min
21-15-9
0:00 – 10:00
– deadlift 100/70kg
– wall ball
10:00 – 20:00
– shoulder to overhead 50/35kg
– back squat
20:00 – 30:00
– box over burpee
– cal row
Pull-ups
Pull-ups 2-2-2-2-2
Väsyneet katseet, käheät äänet, taustalla xebex joka ei hiljene
2-3 rounds of
– 30sec xebex / row / sled push / bike erg
– 90sec rest
– 30sec work
– 90sec rest
– 30sec work
– 210sec rest
Rest day
Rest day: Recovery work and mobility
Etukyykkyä lisää
Front squat 6 x 4
Toiston vara sarjoihin.
George of the jungle
3 rounds of
– 2 rope climbs
– 8-12 t2b 's
– 80m kb front rack carry / d-ball carry
– rest 1min between rounds
Köysikiipeilyyn valitse haastava versio (esimerkiksi ensimmäinen legless ja toinen normaalisti). T2B sijasta voi tehdä GHD sit-upseja ja kahvakuulien painon olisi oltava sellainen ettei koko matka pakosti mene aina putkeen.