Back Squat Ladder (5/7)

3 rounds with reps: 5-4-3

Round 1: RPE 3-4 (4-6 reps in the tank)
Round 2: RPE 4+ (2-4 reps in the tank)
Round 3: RPE 4-5 (1-3 reps in the tank)

One round is sets of 5, 4 and 3 performed at same loading. Rest only 1-2min between sets. Add loading to next round. 2-3min rest between rounds.

Dynamic mobility – 1-2 Rounds

10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
400m Run Easy
400m Run Faster

Every 150s x 4

3 Power clean V.0-1 (n.75-80% of 1RM clean)

4 x 2min töitä/1min lepo

5-10 leuanveto
10-15 etunojapunnerrus
loppuaika max cal laite

3 Rounds :

AMRAP 4
Run 400m
10 Burpee Box Jumps Overs 24"/20"
Max Calories Bike Erg

AMRAP 4
Run 400m
20 Wallball Shots 20/14p
Max Calories Row

Rest 2:00 between amraps

Score : total Calories

3 sets of
3 Deadlifts 75-80%
10-12 Double DB Benchpress
4-8 Strict Chinups

Bulgarialainen jakokyykky 3x6+6, rakenna mukavaan painoon

Back Squat Ladder (1/7)

3 rounds with reps: 8-7-6

Round 1: RPE 3-4 (4-6 reps in the tank)
Round 2: RPE 4+ (2-4 reps in the tank)
Round 3: RPE 4-5 (1-3 reps in the tank)

One round is sets of 8, 7 and 6 performed at same loading. Rest only 1-2min between sets. Add loading to next round. 2-3min rest between rounds. This ladder programming is for next 7 weeks.

Partner Amrap 10

Partner A starts on rower and rows 12/10 cal. At the same time partner B does DB thrusters. Then they swap and continue this for 10 minutes. Score is thruster reps.

Max weight for this 2x20kg/2x15kg

E3M x 4

10-10-8-8 V.2

Raskaat, mutta tekniset sarjat huomioiden toistoreservi.