Author: The Black Book

FRONT SQUAT BUILD TO A 6RM. THEN 3 X 6 REPS AT 80-85% OF 6RM. 3 X 10 WALKING LUNGES USE BAR, STEPS BACK OR WALKING LUNGES. NO FORWARD LUNGE. Outdoors rack

4 ROUNDS EVERY 5 MINUTES: 300M RUN 20 WALLBALL 20/14 10 POWER CLEAN 45/30KG  

BAR MUSCLE-UPS AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF: 300M ZERCHER PLATE CARRY 20/15 600M RUN 800M EITHER SKI OR ROW   Juho R.

FOR QUALITY WITH A PARTNER: 60 DOUBLE-UNDER BOTH 60 STRICT TOES TO BAR 60 PAUSED OVERHEAD SQUAT 50/35 IN SETS OF 5’S 60 STRICT PULL-UPS 60 WEIGHTED BOX STEP-UPS 22,5/15 IN SETS OF 10’S...

HANDSTAND PUSH-UPS WITH PARTNER, ACCUMULATE HANDSTAND HOLD AS PARTNER ROWS 500 M ACCUMULATE PLANK HOLD AS PARTNER ROWS 500 M ACCUMULATE SUPPORT ON RINGS AS PARTNER ROWS 500 M  

BACK SQUAT 5 REPS AT 50-60-70% OF YOUR 1RM BACK SQUAT. NARROW STANCE BACK SQUAT 3 X 5 REPS HIGH BOX JUMPS 3 X 8 REPS Eero L.

3 ROUNDS EVERY 3 MIN OF: A. 20 DB SNATCH 22,5/15 12 BURPEE BOX JUMP 24/20″ B. 15 HANG POWER SNATCH 35/25 12 BAR OVER BURPEE Pate

Pariskaba laji 4 Complete back to back with 12 minute timecap: 21-15-9 Thruster 30/20kg Jumping pull-up Next set starts as soon as the first is finished. 21-15-9 Thruster 42,5/30kg Pull-up workout ends at 12:00....

PAUSED LOW HANG POWER SNATCH 2 SETS OF 3 REPS AT 30% OF YOUR 1RM SNATCH. LOW HANG POWER SNATCH 4 X 4 REPS AT 65-70% OF YOUR 1RM SNATCH.