Back squat progression VK 1/3
4x 1 pause back squat + 3 back squat
@75-80% 1RM (2-3 RIR)

Kolmen viikon progressio. Sarjoissa ensimmäinen toisto tehdään aina pausella ja loput normaalina kyykkynä. Viikoittain sarjoissa on yksi kyykky vähemmän ja painot kasvavat.

48 Minutes Of :

60/50 Calories Any Machine
4 Strict Pull-Ups ( Use Band / Weighted )
60/50 Calories Any Machine
8 - 12 Dumbell Bench Press

4 supersets of
8-10 bench press
6-8 strict pull up/ chin up
- rest 3min between sets

push press 3x3

EMOM 12

1 Minute : 20 Kettlebell Swing 24/16kg
2 Minute : 8 Burpee Box Over Jumps 24"/20"
3 Minute : 10 Pull-Ups

EMOM 30

5-10 Wall Ball
8-12 Box Jump/ Step-ups
12-16 Single alt DB Snatch
8-12 Alt Renegade Rows
Rest

Build to a Heavy Complex:
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks

3 Rounds:
400 Meter Run
21 Kettlebell Swings 24/16kg
12 Pull-ups

For 15min

• 1 skin the cat or muscle-up
• 2 wall climb
• 3 + 3 pistol squats
• 30 DUs

This is not an amrap. Keep your pace conversational.

Thrusters

Climb in 5 RM OTD in 10 Minutes

Climb in 3 RM OTD in 10 Minutes

Climb in 1 RM OTD in 10 Minutes

Score : Heaviest of each weight. ( 5,3,1 )