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

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

5x from the rack

2 snatch push presses + 2 snatch balances

60-70% of OHS max.

EMOM for 24 minutes:
1: ME Chin over bar hold
2: ME Supine ring-row
3: ME KBS 36/28kg
4: Rest

"Strength (load)

Front squat clusters:

4 sets of 3-3-2.
:30s rest between sets. 3:00 min rest between rounds.

As heavy as form allows.
"

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"Harjoituksen tarkoitus on kehittää voimaa jaloissa. Tavoite on kussakin cluster -sarjassa ottaa mahdollisimman isot kuormat kuitenkin sillä ehdolla, että mekaniikka säilyy hyvänä.

Hyvin onnistuneessa harjoituksessa tunnet kaikki työskentelevät lihakset ja säilytät hyvän asennon kaikissa sarjoissa. Harjoituksen jälkeen pitäisi olla tunne, että takki on aivan tyhjä.

Hae siis isoja kuormia, mutta muista mekaniikka!"

Deadlift (Wendler week 11)

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

The % are calculated from 90% of your 1RM! Add 2,5-5kg to the previous cycle
1+ means AMRAP!

*Viimeinen viikko. Ensi viikko lepoviikko Wendleristä ja sit haetaan uudet maximit

Front Squat

5 x 3 @ building

Go every 3:00

8 x 2 min on / 1 min off

1. 10-15 wall ball -> Rest of the time: Burpee
2. 10-16 DB snatch -> Rest of the time: Row
3. 10-15 box jump -> Rest of the time: Burpee
4. 10-15 KB Swing -> Rest of the time: Bike