1x6
2x5
Maksimitoistot 75kg

8 x back squat light weight
8 x front squat light weight
Same weight
2 min rest
6 x back squat moderate
6 x front squat moderate
Same weight
2 min rest
5 x back squat moderate +
5 x front squat moderate +
Same weight
2 min rest
3 x back squat moderate ++
3 x front squat moderate ++

Deadlift

A) Build Up To Days Heavy 2RM (älä ihan maksimeita)

B) 6x3 @80-90% from 2RM (E2MOM)

Strength

A) 4x Superset:

• 3 Weighted Chin Up (1RIR)
• + 10 Bent Over Barbell Row

*rest 2-3min between

B) 4x Superset:

• 10 Glute Bridge
• +30m Backwards Sled Drag

*rest 2-3min between

C) 4x Superset:

• 45/45s Copenhagen Plank
• +45-60s Spanish Squat Hold

*rest 2-3min between

4min on - 2min off x4, w/ partner, YGIG:
24/21/18 cal row
20 push up / elevated push up
20 s.a. db front rack squat
40 alt. db snatch (1 rep = 1 arm)

Aloittakaa seuraava intervalli siitä, mihin edellisellä jäitte.

Strength

A) 5 Sets Of:

• 6/6 Bulgarian Split Squat (2xDB)

-rest 90s-

• 6 Strict Press (1 RIR)

-rest 90s-

B) 5 Sets Of:

• 15-20 GHD Banded Hip Ext.

-rest 90s-

• 10-15 Ring Push Up

-rest 90s-

Metcon

00:00-12:00

3 Rounds For Time:

• 15 Cal Row
• 12 Snatch @35kg
• 9 Burpee to target

12:00–24:00

3 Rounds For Time:

• 12 Cal Ski
• 9 Snatch @45kg
• 6 Burpee Pull Up

24:00-36:00

3 Rounds For Time:

• 3 Wall Walk
• 6 Snatch @60kg
• 4 Burpee C2B

Accessories

4 Rounds For Quality:

• 10/10 Pallof Press
• 10 ab wheel roll out
• 45-60s Plank KB drag through

8 min / 2 rounds for quality:
45s erg
6+6 banded shoulder cars
6+6 coach stretch+lateral flexion
8+8 around the worlds @small plate
6+6 DB one arm ohs

Banded shoulder car video:

coach stretch+lateral flexion video:

around the worlds videos:

For time

• 150 double-unders
• 45-calorie row

• 15 bar muscle-ups

• 120 double-unders

• 36-calorie row

• 12 bar muscle-ups

• 90 double-unders

• 27-calorie row

• 9 bar muscle-ups

Kulmasoudun liikeparina.

5 Rounds for total reps

Set of Bar muscle-ups
1000m Bike Erg

Intent. Work on your bar muscle-up capacity. Aim for a big (but not max) set each round, then recover while you’re biking. The bike should be at a fairly easy pace to allow you to recover in time for your next set. Aim to walk to the bar, jump up and go ( = work on your transitions). Keep chalk on the bike for a smoother transition.

10-8-6-4-2 reps:
• Deadlift
Start with 50% 1RM and increase weight after each round to finish as heavy as possible.