Every 2:00 for 8 sets:
2 front squats
– Rest for the remaining time in the 2:00 clock.
– Use at least 60% of your best front squat and
Increase load across as many sets as possible.

Shoulder Press

1-2-3-4-3-2-1, as heavy as possible

Go Every 2:30

Emom 10

Kolmosia nousulla, viimeisissäkin V1-V2!

Row 500m All out, then 3,5km PK2
Result is your 500m time

Viikko 49 (3/4)
Maanantai
Warm Up
3 rounds
1:00 Cardio (add speed)
10 glute bridges
2x20 cossack squats / 1x10 air squats + 10 squat jumps
2x10+10 strict press / 1x:30s wall walk hold
10 v-ups

Strenght
1-3 rm back squat (20 mins)
1-3 rm shoulder press (20 mins)
rakenna molemmissa liikkeissä ajatuksella 5reps@50%, 4reps@60%, 3 reps@70%, 2 reps @80%
ja tän perään sit karkeesti 3 nostoa jossa haet päivän raskaan sarjapainon fiiliksen mukaan.
lepää 2-3 min sarjojen välissä ja tarvittaessa vielä enemmän ennen viimeistä nostoa. Haetaan tästä suorituspainoja vuoden vaihteen jälkeen alkavaan perusvoimailujaksoon.
3rm karkeasti 90% of 1rm, 2rm about 95% of 1rm.

Acecssory Work
3x15-20 banded strict pull ups
3x20 banded tricep push down + burn
3x15-20 toe up rdl with light dumbbells
rest as needed.

Cool down
3-5 min light air bike
some short recovery streching like russian baby / prayer pose / self hug streching

Back squat pyramid 5, 4, 3, 4 and 5

First week RPE 8 - 9
Second week RPE 9 - 10

IN TEAMS OF 2. 4 ROUNDS FOR TIME*
400m Run / 1 x Stairs
50 Russian KB Swings @24/16kg
50 Sit-Ups
*Both partners will run/stairs together. Split other work as needed. While P1 completes Russian KB Swings P2 completes a Wall Sit. While P1 completes Sit-Ups P2 completes a Plank or Hollow Hold.

3 SETS
10-12 Deficit KB Romanian Deadlift
12-15 Deficit KB Sumo Squats
-Rest As Needed b/t Sets-
*Keep weight Moderate.

A) Rope climb skills

B) On the minute for 25min
1. 30-45s handstand hold
2. DB front rack lunges 2x22,5/15
3. Rope climb
4. Box jump 60/50
5. Rest

5 kierrosta alkavalla 2 min

1. 20 askelkyykky pallo sylissä
2. 20 puolilinkkari pallon kanssa
3. 20 kaloria laite
4. 20 kahvakuula heilautus 16/24kg

Kesto 40 min.