front squat 3/3

4x
2 pause front squat + 3 front squat
- napsu lisää viime kerrasta

In 20min:
Find your heavy back squat for the day

Voit halutessasi hyödyntää viime viikon tyyppisiä lähestymisiä:
3-2-2-1-1-1

3 @ 86-91%
2 @ 89-94% -> 92-97%
1 @ 95-101% -> 98-105% -> 101+%

Merkkaa tulokseen kolme raskainta ykköstä.

A1. EMOM 15 (0:40/0:20)
1) Air bike for calories
2) Single-arm DB clean and jerks, alt @ 32.5/22.5kg (70/50lbs)
3) Bar muscle-ups

– Rest 3:00 –

A2. EMOM 15 (0:40/0:20)
1) SkiErg for calories
2) DB Box step ups, 24/20″ @ 32.5/22.5kg (70/50lbs)
3) Wall-facing handstand push-ups

– Rest 3:00 –

A3. EMOM 15 (0:40/0:20)
1) Double-unders
2) Single-arm DB Devils presses @ 32.5/22.5kg (70/50lbs)
3) Rope climbs

Overview. A long mixed-conditioning session combining cyclical, DB and gymnastics work. Each 15-minute EMOM challenges sustainable output and technical consistency with high breathing demandThe goal is to hold even effort across all three sets, learning how to manage fatigue and stay efficient under long aerobic strain.
Effort. Work at 8/10 intensity, hard but repeatable. Every 40-second block should feel uncomfortable yet manageable, with clean transitions and no redline moments. You should finish each EMOM breathing heavy but capable of recovering in three minutes before the next block.
Feel. Expect increasing fatigue and high heart rate/breathing. The final EMOM will test your mental focus, stay composed and keep moving (it’d be easy to slow down).
Adaptation. Develop aerobic capacity, movement efficiency, and fatigue resistance. Build strength endurance in shoulders, grip, and legs while improving the ability to maintain quality movement under sustained effort.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your machine paces consistent from start to finish?
– Did you manage transitions smoothly or lose time between movements?
– Which movements felt better, which ones were more challenging?
– How could you adjust pacing to keep quality higher in the final rounds?
– Name two (2) things that went well and one thing to improve on
Movement options.
Air bike/SkiErg→ Other machine for calories
DB movements → lighter DB, 27.5/20kg (65/45lbs), 22.5/15kg (50/35lbs), 15/10kg (35/20lbs), weight that’s heavy but you can still keep moving with.
Bar muscle-ups → Jumping bar muscle-ups → Chest-to-bar pull-ups or regular pull-ups → Ring rows
Wall-facing HSPU → Strict HSPU → Kipping HSPU → Hand-release push-ups
Double-unders → Speed rope skips → Single-unders
Rope climbs → ½ length rope climbs → Pull to standing from the floor → Rope pull-ups → Towel pull-ups

Deadlift

4 x 4 @ 82+%1RM, rest 3:00 b/t sets

3×3@90-95%, jerk-%, rest btw sets 2min

Set the clean starting position tightly—it should be the same as from the floor, but with more knee and hip flexion. In other words, the same back angle but deeper—don’t simply hinge more at the hips.

Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual clean. Here we want to focus on vertical power and balance.

Week 3
1. Push Press
-3x3 @80-82%
- 3x2 @85-87%

1. Superset - 3x
   A) B-stance 1leg DL with 2 DBs 8-8x @heavy
   B) Front Foot Elevated Split Squats (1 kettlebell, goblet hold)

2. 3 round of:
   A) 30” superman hold
   B) 20 hollow rocks
   C) 10-10x side plank with leg lifts

every 4min x4 rounds

15 cals echo bike (1.20 heracles)
5 devils press @2x22/15kg
15 box jump overs @60/50cm

-vähintään 1min huilia, vähennä toistomääriä tarvittaessa

Penkki 3x1 (80-85-90%)

Kapea penkki 2x6x70%
-Kapeasta penkistä prosentit

Pystysoutu käsipainoilla 3x20

Ojentajat käsipainoilla maaten 3x8-12

Kiertäjät kyljellään 1x30 / puoli

Find a ME UB Double Unders

BikeErg warm-up

5:00 @ easy pace
+
3x
1:00 @ hard/harder/hardest pace
2:00 @ moderate pace
+
3:00 @ easy pace