Built up
8 reps 79%
6 reps 82%
5 reps 88%
4 x 3 reps
up to 92 ++ % of 1 Rm

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Build heavy lower body strength
Maintain strong upright positioning under load
RPE 7 → 9+ Gets progressively heavier, final sets are challenging
Coach tip:
Keep elbows high and chest up
Brace before every rep

Lantionnosto 3 x 8, nousevat painot

10 x alkavalla 90s

1. 20 kahvakuulaheilautus silmien tasolle + 6-10 etunojapunnerrus
2. max cal pyörä

Heilautukset putkeen pois ja pyörällä reipas ylläpidettävä vauhti

For time :

15 Push Press 60/42,5kg
21 Toes To Bar
12 Push Press 60/42,5kg
15 Toes to Bar
9 Push Press 60/42,5kg
9 Toes To Bar

Masters 45+
50/35kg

TC 7

5x3 cleanpull

4 rounds:

• 5 Weighted Pull-ups (moderately heavy, unbroken reps)
• 5 Weighted Ring Dips (same weight as above)
• 5 Strict Tempo T2B (3s. Down)
• 90s. Rest between sets

Deadlifts 7x3 @70%+

5 rounds for quality:

• 5 Good Mornings (moderately heavy)
• 5 Overhead Squat (same weight as above)
• 10 Weighted Sit Ups (heavy)

3 x

8 x Lateral raise, use light DBs
8 x bentover barbel row, you choose the weight
8 × wide grip pull up, overhand grip
Max reps hollow rocks (finish if lower back comes off the floor)
2 min rest

3 Rounds For Time :

15 Wallball Shots 20/14p
10 Toes To Bar
5 Front Squats 85/65kg

TC 11