Tee lähestymissarjoja pikku hiljaa kohti 3 toiston maksimia. Keskity hyvään tekniikkaan!

1 ¼ Front squat

3-5 x 3 @ 70-80%H2, go every 2:00-2:30

– 1 1/4 FS = Squat to full depth at controlled tempo, from the bottom, rise to just below parallel, then return to the bottom before standing tall.
– Maintain continuous tension and upright posture, don’t relax or shift position during the partial rep.
– Keep the bar path straight, elbows high, and trunk stable throughout each rep.

5 Rounds, Every 2:30

10 Hang power snatches (UB)

You can build the weight up (ONLY if moving well) OR stay at the same weight

Intent. Improve your barbell cycling efficiency and stamina.

Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.

Isometric holds – 2-3 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold

Heti alkajaiksi napataan terävät tempaukset jonka perään 1rm back squat. Sit jatketaan hommia tiistaina jerkkien herättelyillä, jota seuraa kepeämpää penaa.
Loppuviikosta luvassa mm. modified fran tai Fran.

20-minute EMOM (Gymnastics capacity)

1) Strict toes-to-bars
2) Wall-facing handstand push-ups
3) Kipping toes-to-bars
4) Kipping handstand push-ups
5) Rest

Intent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.
Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) →Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

ENGINE

EMOM x 35 (7 rounds)

Min 1: 12 Cal Echo bike
Min 2: 9 Thrusters + 20 DU
Min 3: 12 Cal Echo bike
Min 4: 8 Sumo deadlift high pulls + 5 Lateral burpees over the bar
Min 5: Rest

Bar @40kg

Core

3-4x For Quality:

• 10/10 KB Side Bend
• 20-30 Hanging Knee Raise
• 45-60s Ring Plank Hold

For time

• 21 bench presses (♀ 125 lb, ♂ 185 lb)
• 21 calories on the Echo bike
• 18 bench presses (♀ 125 lb, ♂ 185 lb)
• 18 calories on the Echo bike
• 15 bench presses (♀ 125 lb, ♂ 185 lb)
• 15 calories on the Echo bike
• 12 bench presses (♀ 125 lb, ♂ 185 lb)
• 12 calories on the Echo bike
• 9 bench presses (♀ 125 lb, ♂ 185 lb)
• 9 calories on the Echo bike
• 6 bench presses (♀ 125 lb, ♂ 185 lb)
• 6 calories on the Echo bike
• 3 bench presses (♀ 125 lb, ♂ 185 lb)
• 3 calories on the Echo bike

For time

• 12/15-calorie row
• 10 push jerks

♀ 95-lb barbell
♂ 135-lb barbell

Shoulder press proge