Back Squat, work up to heavy 5RM (leave a few rep in the tank)
+
1x10 @ about 70% of 1RM

1 Sub Max Set Toes to Bar

2 x 70% @ Sub Max.
2 x 50% @ Sub Max.

Go Every 2:30

Aikaa vastaan:

21-15-9

• one-handed-devils press (vuorokäsin)(N 15kg / M 22,5kg)
• leuanveto

Front squat

8-6-6-4

E3MOM / 1-2 rir

E3M x 3

2 back squat V.1-2

Raskas, mutta liikkuva paino huomioiden toistoreservi.

Back Squat 3x3

RPE 4 to 4+

Rest as needed between.

Skillday

Work on your weaknesses for 20-30min.

---

3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 6+6 Weighted Box Step-Up (front rack/crossloaded/single arm…)
2) 10-20m Handstand Walk or Handstand 360 on a box
3) 10+10 Standing Banded Hamstring Curl
4) 60-180sec Hang (active/passive/)
5) 8+8 Single Arm Bench Press
6) 20-40 kcal Airbike/Row

WEIGHTLIFTING

EMOM x7

Hang Power Clean Double

RPE 3 to 3+

Back Squat 6x3@80% of 1RM

E3M x 4

5-5-4-4 V.2

Huom! Normi tempolla. Huomio toistoreservi. Jokainen toisto mahdollisimman räjähtävästi ylös!