Alternate B1/B2

B1. Deficit deadlift – 4 x 6-8 @ 2 RIR, rest 1:30 before B2
B2. Front foot elevated bulgarian split squat– 4 x 8-12/side @ 2 RIR, rest 2:00 before B1

Strict press

18-24 @ 78-86%, rest 3:00 between sets

– IF you did the session last week, add load as per instructions (see below)
– Otherwise, choose a starting weight within % range that you think you could do 6 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 18-24 reps with target weight in as few sets as possible.

Back squat

5 to 6 x 6 @ 76-82% (1-2 RIR), rest 3:00-4:00 b/t sets

AMRAP20:
15-30 T2B / kipping knee raise / Toes-to-rack
30-45 s.a. db snatch
600-900m row
- rest 60s after each round

Tarkoitus: RPE8 - tasainen tahti, pysy liikkeessä koko ajan ja pidä tahti niin, että pystyisit jatkamaan samaa vielä ainakin 10min.

Amrap 4
16 kb swing @32
8 + 8 kb hang clean @32
Max cal row

Rest 2

Amrap 4
16 db snatch @22,5
8 + 8 db overhead squat @15
Max double unders

Rest 2

X2

3x2@80% of last week RPE10, rest btw sets 3-4min

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
:30/:30 Banded Ankle Distraction (Box Optional)
10 Narrow Stance Squats
5/5 Single Leg Box Negatives
15 Heel Elevated Glute Bridge-Ups
-Rest as Needed b/t Sets-

*rack
3x1x[1+1]@80% of last week RPE10, rest btw sets 3-4min

5 rounds:
15/12cal Ski
20/20m SA DB Suitcase Carry 30/20kg
:20 HS Hold

Every minute on the minute:

• 1-10 unbroken pull-ups

Pick an amount that you think you can sustain for the whole 10 minutes.