3x3 pause bench press @75-80% 1RM

5 rounds:
30sec ON, 30sec OFF

1) Row/Assault/Ski
2) Alternate KB Snatch
3) High Box Jump

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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

1) Flow (hip/ankle/lunge/thorax, pick a different flow each round or stick with the same)
2) 6+6 Banded Bulgarian Split Squat
3) 3+3 TGU
4) 10 Banded Pull-Apart
5) 3-5 Jefferson Curl
6) 5+5 DB/KB OHS

Skillday

Work on your weaknesses for 20-30min.

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

1) Flow of your choice (frog/hip/ankle/thoracic…)
2) 3-8 Bar MU + Bar Dip
3) 1-2min Bottom of the Squat
3) 6+6 Single Arm Ring Row
4) 6+6 Banded Bulgarian Split Squat
5) 8+8 DB/KB Single Arm Bench Press
6) 50 DU

CONDITIONING

20min EMOM: Thrusters

5min 3@RPE 3
5min 2@RPE 3-4
5min 1@RPE 4
5min 3@ RPE 3

This is consistency work and a nice combo of conditioning and strength training. Hit all sets unbroken, bar from the ground. If you want, you can add loading for the singles on each rep or do them across.

Shoulder press + push press progression VK 3/3
3x 2+6 @80-88% 1RM shoulder press

Kolmen viikon progressio, jossa sarjojen kokonaistoistomäärä pysyy viikoittain samana (8 reps), mutta shoulder pressejä on yksi vähemmän ja push pressejä yksi enemmän. Painot kasvavat viikoittain.

4-5sets:

Strict pullup
3-10
.
.
Push up
5-15

3 rounds for quality
8-12 + 8-12 behind the neck reverse lunge
max L-sit/ max strict t2b/ hollow hold
- rest as needed

Deadlift

5@50%
5@60%
5@65%
5@70%
5@75%

Deadlift
8x6@70-80%