Maastaveto 5x1x75-85% (räjähtäviä/teknisiä)

Lattiapenkki TAI 2lankun penkki 5x8

Etukyykky 3x5 (sarjojen välissä hypyt x 5)

Front squat 6 RM, then 4x4 with same weight

Hang Clean 1RM 1-1-1-1-1

Warm up(0:00-10:00)
10 air squats
10 jing jangs

10 air squats
10 cal row

10 air squats
10 cal airdyne
then
200m run

Barbell warm up

Mobility(10:00-15:00)
1:00 min quad stretch per
1:00 min child's pose

Weightlifting(15)
Week 2-back squat

Fittrain(20)
7rds
12 db front squats 45/35-challenge up 60/45-single db
6 burpee pull up-challenge up-bar muscle up
100m run

Opt(12)
5x5 bk+hip extension
1600m walk/run
gym goat
5x50m sprint

Finisher
30 t-raise
60 kneeling crunch
1:00 min quad stretch per

Every 25s for 20rds:
1 squat snatch

Consistency is the goal, keep weight heavyish but execute with good technique!

"Sad sixty"
60 Box jumps
60 Pull-Ups
60 Kettlebell Swings 32/24
60 Lunges 15/10
60 T2B
60 Push Press 25/35
60 Hr push ups
60 Partner wall balls
60 Burpees box overs
60 cal row / ski / bike
1000m run

10 Chin-ups
10 R arm seated DB press
10 T2B
10 L arm seated DB press
Rest

Press 20-25/15-20kg

Climb up to 80%. Go with sets of 2.

No TNG, No bouncing, No belt.

Optional Accessory
GYMNASTIC CONDITIONING

3x15-30 GHD Sit-Up

RPE 3

Snatch Pull 5x5