Rest & Recover

3 kertaa:

5 - 5 - 5 weighted pull-up / heavy scaling

60-70% 2 RM maksimista. Lepää 2-3 min.

E2.30M x 3

6 deadlift V.5-6 @60-65% 1RM

Dead stop maassa. Liikenopeus ei saa juurikaan hidastua!

50 GHD Sit-ups for quality and minimum rest

• Scale to weighted sit-ups

Bench Press ( Speed )

10 x 2 @ 60-75%. Its fast not heavy!

Go Every 1:30

Pause back squat
8x1 @80-85% 1RM

Back Squat, heavy 3RM
+
2x6 @75% of 3RM

EMOM 25 min

1) Double unders
2) toes to bar
3) bike erg
4) hspu
5) rest

RPE 6

Choose scale to serve your RPE

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Goal & Intensity:
– Practice bodyweight skills and cardio movements at a controlled intensity.
– Today is all about rhythm, movement control, and recovery without overreaching.
– One movement per minute, choose reps that keep your effort moderate and sustainable.
– Focus on clean mechanics and steady breathing throughout the session.
– Keep your reps manageable so you can complete each movement smoothly and with control.
– This is a great time to refine skills or try a slightly harder variation without performance pressure.
RPE: 6
Training focus: Aerobic endurance and bodyweight skill development. These sessions improve baseline fitness and recovery capacity, both critical for high-intensity performance.

5x5 shoulder presses + 7-10 kipping HSPU/a-push-ups

70-75% of 5RM shoulder press

2-3 kierrosta keskivartalolle:

10 hip twist raises 5/puoli
30+30s single arm KB front rack carry 32/24