𝗘𝟯𝗠𝗢𝗠 𝘅 8 𝘀𝗲𝘁𝘀:
Set 1: 8 Rep Back Squat 72% of 1 RM Back Squat
Set 2: 6 Rep Back Squat 77% of 1 RM Back Squat
Set 3: 4 Rep Back Squat 86% of 1 RM Back Squat
Set 4: 2 Rep Back Squat 88% of 1 RM Back Squat
Set 5: 1 Rep Back Squat 90% of 1 RM Back Squat
Set 6: 1 Rep Back Squat 95% of 1 RM Back Squat
Set 7: 1 Rep Back Squat 100% of 1 RM Back Squat
Set 8: 1 Rep Back Squat 100%+ of 1 RM Back Squat

Hip thrust 3x10 reps

E4MOM 4
2 DL @100% 5RM
rest 30-45sec
4 DL @70% 5RM

A: SL Bulgarian split squat 4set
B: SL/SA posted Dead lifts 2set
C: Jane Fondas 2set
D: FC SL posted calf raises 2set

Hemmaträning

"BEC 50"

5:00 Cardio
AMRAP 3
5 Strict Pull-ups
10+10 Side Crunch
15 Air Squat
5:00 Cardio
AMRAP 3
10 American Swing
10+10 One Arm DL w/ KB

3 rounds:
7 thruster
7 burpee over bar
7 pull ups

3 rounds:
5 thruster
5 burpee over bar
5 pull ups

• switch after full rounds

Rest 2min between sets

3 rounds for time w/ partner, YGIG, divide anyhow:
4 squat clean
8 pull up (assisted/jumping)
16 t2b / kipping knee raise
32 wb
16 t2b / kipping knee raise
8 pull up (assisted/jumping)
- rest 60s between rounds

TC: 20

*Cluster = clean + thruster i.e. every rep starts from the ground. Partners can use different variations / weights of each movement.

6x 5min amrap //2min rest

1. 8/6 cal row + 8 kb high pull

2. 10 db snatch + 5 db over burpee

3. 10m sled pull & push

4. 8/5 cal echo bike + 10 du/ 40 su

5. 10 db cj + 5 box jump/step over

6. 10 box step up + 10 sit up

Tiukka rengas mu 5x2