Overhead Squat (OHS)

Heavy 5R, 3R or 1R based on the daily programming.

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Post three heaviest successfull attempts.
Options: 3 x 5, 3 x 3 or 3 x 1.

Strength (load)

Sumo deadlift, every 3:00 (15 minutes)

5 @ RPE7
5 @ RPE8
3 @ RPE9
1 @ RPE9
1 @ RPE9

Accessory:
4 rounds of:
10 Banded kettlebell sumo deadlift - moderate
10 kb ft.rack cyclist squats - moderate
Rest as needed

B) Wendler bench press progression VK3/4
5/3/1+ @75/85/95%

Count weights from 90-95% 1RM

C) 3 rounds for quality
5-10 upper body lift + 5-10s hold
5-10 leg lift + 5-10s hold
5-10 back extension + 5-10s arch hold

*Posterior movements

Push Jerks
8-6-4-6-4-2

• Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).
• RPE 8
• Week 2 of 5

4 sets of
1 Pause Back Squat (2sec at bottom) + 2 Back Squats @77,5-87,5%

8min AMRAP
6 x Sandbag Get Up
12 x Tuck Up
Challenging weights.

ON A 20:00 RUNNING CLOCK...
Build to a 1-Rep Deadlift

• Week 1 of 6
• RPE 10

Every 150s x 4

4-4-3-3 V.2 (3-1-X-1)

Huom! 3s alaslasku.

15min

5-10 leuanveto/rinta tankoon
12 curtsykyykky kp/kk malja-asennossa
15cal laite

Laite rauhallisesti että pääset leukoihin tuoreena

Tabata 8x 20s WORK / 10s REST

4 x Side plank

4 x Side plank leg raise (left, right, left, right)

Tabata 8x 20s WORK / 10s REST

2 rounds

V-up

Leg flutters

Superman raises

Crunches