Thruster 5x5
– lepo 3-4min
– nouseva paino
– tanko telineestä

Front Squat 4-3-2-1

-Add weight in every set
-all sets have to be challenging weight
-Rest atleast 2 min between the sets

21 Over Head Squats 42,5/30 kg
42 Pull Ups
15 Over Head Squats 42,5/30 kg
30 Pull Ups
9 Over Head Squats 42,5/30 kg

18 Pull Ups

time cap 20 min.

Warm-up: 10 min general warm up + 5 min mobility + 10 min barbell warmup

A: 10 min emom: 1x pull + 1x power clean + 1 x front squat + 1 x stoh (max 70% 1rm clean)

B: Build up to: Every 90s: 1x high hang + 1 x low hang +1 x Push jerk

C: 4x6 Back squat. Find days heavy set of 6, then do 3 sets with 80-90% of days max weight

Cool-down: Easy row/bike for 10 min + 5 min mobility

Optional session 2:

60-90min aerobic training: (Bike/Run/Row/etc.)

Warm-up: 600m easy row + (5 x easy 100m + fast 100m)

A: Row: 6 x 1500m. Goal is to stay just under the anaerobic zone. 3 min rest between sets.

Cool-down: Easy row for 5 min + 5 min mobility

DB/KB press 3x6 reps (3 sec pause)

-rest 90-120 seconds

10min EMOM:

• 1 Squat @ 85% of 1RM

4x12 Dips

• Weighted, Ring or Parallettes

E2MOM x5:
1RM: reps 3-2-1-1-1
3RM: reps 5-4-3-3-3

Tee myötä- tai vastaotteella - valitse se, jolla olet tehnyt koko progression.
HUOM! Tuloksissa ensimmäinen sarake on 3 ja toinen 1 toiston tulos.

Valitse joko Accessory-setti TAI leukojen 1/3RM.

E3:30 x6:
3-2-1-3-2-1
- RIR ~1 viimeisillä sarjoilla tai
- 3 @ 85-91%
- 2 @ 88-97%
- 1 @ 92-100%

Takakyykyn 1RM testataan ensi viikon ke, jos et pääse silloin, voit jo tänään hakea raskaan ykkösen.