Paused front squat + front squat

5 x 2+1 @ 74+% (2 RIR), rest 3:00 b/t sets

9:00 Mobility + Core Workout
10:00 Deadlifts ( 25.10.2024 )
11:00 EasyWod

Every 6:00 for 5 sets:
1600/2000m bike or
800/1000m row/ski
– Score is your slowest interval.
– Rest with the remaining time with the 6-minute clock.

2-3sets:

30+30m s.a farmer carry
10+10 bulgarian split squat
10 cyclist squat

Alternate B1/B2

B1. Seated Shoulder press – 3 to 4 x 6-8 @ 72+%1RM strict press (2 RIR), rest 1:30 before B2

B2. Strict pull up – 3 to 4 x 6-8 @ RPE 8-9 (1-2 RIR), rest 1:30 before B1

Deadlift

2 x 3 @ 80%, rest 3:00 b/t sets

E75s x40:
a) machine
b) wb
c) sit up + kbs
d) box get up
e) rest

Skaalaus:
Ylösskaalaus - tee aina vähintään esim. 5 toistoa.
Alasskaalaus - skaalaa kuvakortit kymppiin tai laita työajalle katto esim. 30 tai 45 sekuntiin.

Back Squat
1 x 5 (60%)
1 x 3 (70%)
1 x 2 (80%)
1 x 2 (90%)
1 x 1 (95%)

Front Squat
1 x 5 (65%)
1 x 4 (75%)
1 x 4 (80%)
1 x 4 (85%)

Alla exel jolla voit laskea painosi valmiiksi ennen treeniä:
www.mikesgym.org/programs/uploads/hatchsqt.xls

There is no description for this WOD as it is stat.

4 supersets:
20 Seated Band Leg Extensions
:30 90° Wall Sit
- Rest as needed