3 sets:

5 back squat @80% of 10 RM
6/6 single leg (DB) box step up

3 sets:

Set 1: 3 pause back squats @60% of 10RM
Set 2: 3 pause back squats @70% of 10RM
Set 3: 3 pause back squats @80% of 10RM

5 sec pause in bottom position

The percentage is based off the 10 RM back squat found last week.

In 14 mins
Double Kb Front rack carry x 20m
Double KB outside swings x 10
Double KB push up x 5

Add 10 m carry 5 swings and 5 push ups After each set! So second round
30m- 15 swings - 10 push ups

REST 3 mins

Every 5 mins x 3 sets

12 Goblet box step up @50cm , 20/12kg
36 Double under /72 Single under
12 Burpee Pull up
36 air squat
Remaining time is rest!

AMRAP 15

15 Wallball Shots
15 Sit-Ups
15 Wallball Shots
15 Push-Ups
15 Wallball Shots
15 Burpees

3-4 rounds :

20 GHDSU, hip on shoulder line
10+10 Suitcase Deadlift

EMOM 5:
10m HS-walk

LÄMMITTELY

3:00-5:00 minuuttia vapaavalintainen ergometri.

Sitten 2-3 kierrosta, 3-5 toistoa kutakin liikettä:
Tempausveto
Voimatempaus (muscle snatch)
Raakatempaus riipuksesta
Valakyykky
Tempaus

Nosta painoa hiljakseen ylöspäin jos tuntuu sopivalta

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TYÖSARJAT

Ennen tempausta,
Snatch grip sotts press,
3 x 6

TEMPAUS,
6-8 x 1 Tempaus 3s paussilla catchiin @ 80-82%

Tempauksen allemeno nivusilta, 5 x 2 @ 65-70%

RINNALLEVETO & TYÖNTÖ,

6-8 x 1 Rinnalleveto & työntö 3s paussilla catchiin työnnössä @ 80-82%

Rive vedot, 4 x 4 @ RPE 6-7

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BONUS

Korkeat box hypyt istuma-asennosta lähtien,
3-4 x 2

Valakyykky,
3 x 5 @ RPE 6
Lepo 2:00 min sarjojen välissä

Tiukat leuanvedot/Ylätalja,
2 x Maksimitoistot (tähtää 8-15)

Takareiden koukistus penkissä,
3 x 10/10 (easy)

Hauiskääntö+Pystypunnerrus käsipainoilla (istuen),
3 x 10 (easy)

6-Way meadow raise,
3 x 5 (easy)

Keskivartalo:

Selän ojennus kulmapenkissä,
Yhteensä 60 toistoa. Vapaavalintaiset sarjat.

Descending intervals

AMRAP 4
400m Run
15 Overhead squats @ 43/30kg
15 Toes-to-bars
Echo bike for calories in any remaining time

– 3:00 Recovery (Easy Echo bike/Walk) –

+
2 x AMRAP 3
300m Run
12 Overhead squats @ 43/30kg
12 Toes-to-bars
Echo bike for calories in any remaining time

– 2:00 Recovery (Easy Echo bike/Walk) –

+
3 x AMRAP 2
200m Run
9 Overhead squats @ 43/30kg
9 Toes-to-bars
Echo bike for calories in any remaining time
– 1:00 Recovery (Easy Echo bike/Walk) –

+
4 x AMRAP 1
100m Run
Echo bike for calories in the remaining time

– 0:30 Rest –

+
8 x AMRAP 0:30 (alternate)
1) 10m Shuttle Run
2) Echo bike for calories

– 0:30 Rest –

Intent. We are looking to keep a high output on these throughout. IF you end up limited by the overhead squats, adjust the weight down so you can keep all sets unbroken. IF you end up limited by toes-to-bars, either change to toes-to-rings OR simply to bar-facing burpees in order to keep the intensity high.

We’ll keep going with the descending aerobic capacity intervals and progress them with a few more intervals in the end. Aim is to hit each interval hard to drive high work output and heart rate. The session might seem complex with changing work/rest intervals but it will be worth it with the stimulus you’ll get from it.
Pace. Hard pace from the start but if you go all out, you won’t make it to the end of the session (without slowing down significantly). The aim is to keep moving at all times = Thrusters and pull-ups should be unbroken (adjust weight/movement selection accordingly).
Session RPE. 9/10, you should feel that you could do one more interval at the end if you had to (maintaining your pace).

Run → BikeErg (1000/750/500/250m) or Row (500/375/250/125m)

Rest day - what did you do?

Bench press, Rest 3:00 between sets

Build to heavy 4 (H4) @ 86-88% (1 RIR)
+
2 x 8 @ 90%H4
1 x AMAP @ 90%H4

– Build up to a heavy set of 4 (H4) @ 1 RIR, somewhere in the 86-88%1RM range.
– Once you’ve hit the H4 set, you have 2 back-off sets of 8, and 1 AMAP set @ 90% of your H4.
– AMAP = As many as possible. Challenge yourself and see how many you can get