EMOM x 32

1) 8-16cal bike
2) 8-12 Double Db thruster
3) 8-16cal bike
4) 1-3 rope climb

Kiihtyvä tahti, viimeise t2-3 kierrosta saa olla haastavia

Upper body strength

3x 5-10 strict pull up
3x10 Db bench press
3x 10 barbell row
3x 10 press

DELOAD-MODERATE WEEK 4/9

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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[2+2+2+2]@up to 50-55% jerk-%, rest between sets 2min

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BLOCK HIP CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + JERK
*barbell from power position
2-3[1+2+1]@up to 63-68% jerk-%, rest between sets 2min

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BACK SQUAT
2-3x8@RPE6-7 (could do 4-3 more reps), rest between sets 3-4min
*8@rpe6-7 -- target load of max ~68-71%

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CLEAN PULL *full foot
2-3x1@105% jerk-%, rest between sets 2min

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SEATED PRESS
2x6@use 90% of last weeks weight, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

6-8 TRICEPS PUSH UPS
12-15 BSS each leg *Bulgarian Split Squat
10-12 WIDE GRIP cable LAT PULLDOWN

Rest as needed

RECOVERY



45-60 minutes of zone 2 bike, row, ski, swim etc.

Zone 2 -sykealue on 60-70% maksimisykkeestä

Deadlift

5-5 Tng
2-2-1-1-1 ( RIR 1 )

RiR = Reps in reserve

SO 3:00

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.