progressio 1/6

Dumbbell bench press 5rm

12-10-8-6-4-2 reps:
• Dumbbell Bench Press
• Strict Pull-ups
Start with 40% 1RM Bench and increase weight after each round to finish as heavy as possible.
DB Bench Press weights in the results.

2-3sets:

10 bicep curl
10 Db bench

Every 3min x 6:
5m HS - Walk
5+5 SA DB Clean & Jerk 22,5/15kg
40 DU

For time w/ double dumbbell

10 deadlift
10 reverse lunges
10 hang clean
10 burpees over db's

ACCESSORY

3x
10+10 kulmasoutu kahvakuulalla
10 viparit sivulle
5-10 dippiä tangolla

• lepää mitä tarvii

Week 4/18: 5/3/1
10-8-6-4-2 reps:
• Shoulder Press
• Deadlifts
Recommended weight is 50-60-70-80-90% 1RM.
Rest 1-2 min between sets.

3 x EMOM 6 (0:45/0:15*)

1) Shuttle runs, 7.62m
2) Wall balls @ 9/6kg
3) Row for calories
4) Box jump overs, 24/20″
5) Air bike for calories
6) Single-arm Devils presses, alt @ 22.5/15kg

– Rest 3:00 between EMOMs –

• 45-sec work : 15-sec rest each minute

verview. These intervals are a blend of VO2max and muscle endurance stimulus. Main intent is to pick a challenging pace that’s still repeatable across the EMOMs.
Effort. Work at an RPE of 8–9/10. You should finish each 45-second effort breathing hard but still in control, with just enough left to maintain output across all EMOMs. If your pace drops off noticeably by round 2, you likely opened too aggressively. Aim for repeatability, not survival.
Feel. These are intended as fast, hard intervals that are still sustainable for the 6-minutes and can be repeated with 3-minutes of rest. This means finding the right reps/calories for each minute that you can (barely) maintain through the interval (and recover in time for the next one). You should push hard to get the work done in the 45-seconds, while still being able to maintain your intensity in the next minute with only 15-seconds of rest.
Approach each minute with a pace that allows you to keep moving through the full 45-seconds.
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.
Debrief. Take 2–3 minutes after the workout to reflect
– How was your pacing? Were you able to keep moving through the entire 45-seconds each minute?
– Could you maintain your effort for the entire session on each interval?
– What could you change about your approach if you needed to repeat and improve your result?
– What two (2) things can you be proud of in this session?
Movement options.
Shuttle runs → Run for calories/distance
Wall balls → Lighter ball → Air squats
Air bike/Row → Any other monostructural movement
Box jump overs → Lower box → Box step overs (single DB)
Devil’s presses → 15/10kg (35/20lbs) DB, or lighter as needed so can keep moving → Burpees over rower

For time

• 800/1,000-meter row
• 15 lateral burpees over the rower
• 30 wall-ball shots

Rest with any remaining time in the interval.

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target