10 min E2MOM:
• 5-4-3-2-1 Back Squat
Within the first 2 minutes, perform 5 back squats. Increase weight and rest in the remaining time. In the next 2 minutes, perform 4 back squats. Increase weight, rest in the remaining time and continue this pattern until you are completing 1 heavy back squat in the final 2 minutes. Recommended percentages: 75-80-85-90-95% of 1RM

Clean & Jerk, 2x3+1

4 x 7 @ 3 min

EMOM12
Even: 3 Front squat
Odd: 5 Back squat

Engine

Mikkos Triangle Progression Week 1

EMOM 40 (40s On/20s Off)

1: Row
2: Ski
3: Echo
4: Rest

Muutaman vkon proge. Alotetaan aika rajotteella ja sit myöhemmin kalorimäärä. Semmonen vauhti että tuntuu vähän pahalta mutta pystyy ylläpitää

Core

3-4 Rounds (30s on/15s Off)

1: V-Up
2: Russian Twist w/plate
3: Ring Plank

Optional

3-4 Rounds For Quality:

• 10/10 DB Bicep Curl + Max Hammer Curl
• 10-15 DB Skull Crusher
• 10-15 DB Lateral Raise

1min x10 kipping pull-ups

Week 1/16: Inverted Juggernaut Method
Shoulder Press
- 9 sets of 5 reps at 60% NT1RM
- 1 set of 5+ reps at 60% NT1RM (not to failure)

E2.30M x 4
3 Power clean @65-70% of 1RM Clean
RPE 7-8

STRENGTH
4 sets
5-8 Tempo pike push-up (40X1)
3-5 Assisted chin-up (4 seconds negative)
Rx+ options:
Box HSPU (w/ tempo) or strict HSPU (no tempo)
Regular chin-up

WOD
EMOM 15 minutes
1: 6-10 Low box shoot through (Rx+: paralettes)
2: 2-3 Wall walk
3: 2-3 Laying to standing rope climb (Rx+ 1-2 Rope climb)

ACCESSORY
2-3 sets
12 Banded face pull
12 Band pull apart

Emomx15

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