6 sets:
Pause Back Squat + Back Squat
Set 1: 1 + 1 @75% 1RM Back Squat
Sets 2-3: 1 + 1 @80%
Sets 4-6: 1 + 1 @85%
- Rest as needed btw sets
- Pause for 3sec in the bottom

Behind the neck snatch grip pushpress
-5sec hold on top position

Thruster 4x10, ub and same weight all sets.

BTN Split jerk

5 to 7 x 3 @ 65+%, go every 1:30-2:00

– Start counting your working sets @ 65%1RM split jerk, then build up over the remaining sets if moving well
– Use jerk blocks if available so you can drop the bar between reps

Week 7
1. Back Squat
3x2 @90%
1x max rep on the last set (goal: 3-4 reps)

1. Superset - 3 rounds:
   A) 3x3 strict pull up @rpe8 (weighted/ weighted neg./ 3x12 heavy ring row)
   B) 3x3 strict hspu @rpe8 (def./suf., box hspu, pike push up, push up)

2. 3 rounds
   A) 10-10x armed bench kneeling row (KB)
   B) 10-10x box step up @mid-heavy
   C) 12x cyclist squat @heavy

1.) 3 kierrosta
Maljakyykky 1kk x 15
Askelkyykky eteen 1kk räkissä x 8/jalka
Slam ball tai russian sit up 1kk x 10
Huili 1min

2.) 3 kierrosta
SJMV 1kk (raskas) x 15
Vauhtipunnerrus 1kk x 8/käsi
Russian heiluri 1kk x 15
Jalkojennosto istuen x 10-15 + max yläasento pito
Huili 1min

3.) 3 kierrosta
Burpee mave 2kk 30sek
Karhu kuulansiirto 30sek
Huili 30sek

4.) EMOM9 (3 kierrosta)
Askelkykkyyhyppy 30-40sek
Seinäpito 1kk 30-40sek
Kylkirutistus x 15-25/kylki

Optional c2b strength:

3x
12 one arm db row
8 horizontal ring row (jalat boxilla)
5 negative strict c2b (hyppy ylös ja jarrutus alas)
- rest 2min

Week 1
1. Push Press - 5x3 @rpe8 (mod-heavy)

1. Superset - 3x
   A) Front Rack Double KB alt. lunges 3x16 @heavy
   B) One leg Hipthrust 3x10/10

2. 3 sets of
   A) 3x12 DB Reverse Fly
   B) 45” hollow hold

A)
3 rounds with 2’rest
8/8 suitcase deadlift
12 seated seesaw press
@heavy

B)
5 rounds
12 alt. goblet box step up @50
8 double KB push press
12 single KB clean

Skills

Metcon:
3 kierrosta aikaa vastaan
21 cal
15 DB kyykky
9/7 bar MU / Vetävä voikka