Back Squat
Build to a 2RM in 7 sets. Rest 2:00
- Shoot for a small new PR
- Option: 5 x 5 @moderate weight

A)
Front Box Squat
4 x 4 @moderate load, every 60-90s.
- Parallel box

B)
Landmine RDL
3 x 10. Rest 90s.

Every 5:00 x 3 sets
15 Calorie Bike / Row / Ski
15 Deadlifts @ 100/70kg

• Score = fastest split
• Goal: Sprint pace, don't hold back.
• Rx+: 125/80kg

E2M x 5

1 round of light "DT" @60/40kg
12 deadlift
9 hang power clean
6 stoh

Rpe 3.5

Treenin idea on kehittää barbell cycling tekniikkaa hieman kevyemmällä painolla mikä on normi DT:ssä. Paino pitää olla sellainen, että pystyt mennä ub kaikki liikkeet. Liikkeiden välissä voi pitää lyhyen tauon.

Every 90s. For 6min:

• 1 Hi Hang Snatch @ 75% of max Snatch

2min rest

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.)

5x5 OHS
Go by feel

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

100 Walking Lunges for cooldown

• Do sets of 10-15 and then rest for 10-15s.

• 5x15 GHD Sit-ups
• 3x15 Slow Back extensions in GHD