Back Squat

3 x 2 @ 100% 8RM

SO 2:30

A,
In 10 mins, for max reps of:
Row, 2000 m
max reps in remaining time Double Unders

Goal: Sub 8 min on the row

B,
4 rounds for quality of:
10 Ball Slams @9/6kg
3 Broad Jumps
10 Lateral Skaters
Rest 2 mins

Broad Jumps- consecutive

EMOM x 8

20-40 DU

5 sets of:
3 Two Pause Push Presses
- Pause at the dip and on your toes, at full extension
- Go by feel, focus on technique and positions, keep the weights manageable
- Rest 2min btw sets

Monostructural Work:
4x
40/32cal (zone2)
1:00 Rest
25/20cal (zone2)
:30 Rest
10/8cal (hard, zone4)
2:00 Rest
- Complete with 2 machines of your choice. First all 4 rounds with machine 1 and then with machine 2. Rest 5min btw machines.

EMOM12:
a) 10-15 double db pull over
b) 8-12 + 8-12 half-kneeling landmine press
c) rest

RPE 9-10 i.e. 0-1 reps in the tank but no failure.

7 sets of Bench Press
Set 1: 5 @60%
Set 2: 4 @65%
Set 3: 3 @70%
Set 4: 2 @75%
Set 5: 1 @80%
Set 6: 1 @85%
Set 7: 1 @90%
- Rest 2-3min btw sets

HEAVY WEEK 3/9

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WARM UP sama saliohjelman kanssa

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MUSCLE CLEAN + HIP CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + JERK
3-4[3+3+3+3]@up to 45-50% jerk-%, rest between sets 2min

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BACK SQUAT
6x8@RPE7 (could do 3 more reps), rest between sets 3-4min, *8@rpe7 -- target load of max ~71%

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SNATCH PULL *full foot
3-4x2@105% sn-%, rest between sets 2min

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SEATED PRESS
4x8@RPE7, (could do 3 more reps), rest between sets 2min, *8@rpe7 -- target load of max ~71%

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

6-8 NARROW GRIP CHIN UPS *vastaote
12 DIP / BENCH DIP
8-12 1-LEG HIP TRHUST with BB

Rest as needed

video: 1-LEG HIP TRHUST with BB

Deadlift 5 RM, then 3x5 @ 90%

30-20-10:
Toes to Bar
Front Rack Reverse Lunges

Directly Into...

3 Rounds:
100 Double Unders
30 Overhead Squats

Barbell: 34 / 25 kg