Back Squat

3 x 3 x 75% (1RM)

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

A,
Every 1 min for 22 mins, alternating between:
7 Shuttle Runs, 20 m
8 Shuttle Runs, 20 m
8 Shuttle Runs, 20 m
9 Shuttle Runs, 20 m
9 Shuttle Runs, 20 m
10 Shuttle Runs, 20 m
10 Shuttle Runs, 20 m
11 Shuttle Runs, 20 m
11 Shuttle Runs, 20 m
11 Shuttle Runs, 20 m
12 Shuttle Runs, 20 m
12 Shuttle Runs, 20 m
13 Shuttle Runs, 20 m
13 Shuttle Runs, 20 m
13 Shuttle Runs, 20 m
14 Shuttle Runs, 20 m
14 Shuttle Runs, 20 m
15 Shuttle Runs, 20 m
15 Shuttle Runs, 20 m
16 Shuttle Runs, 20 m
16 Shuttle Runs, 20 m

https://beeptestacademy.com/how-to-conduct-a-beep-test/

B,
3 rounds for quality of:
Ring Support Hold, 10 secs
5 Strict Ring Dips
Bottom Ring Dip Hold, 10 secs
5 Strict Ring Dips
Rest 1:30

10min “Falkel”
8 HSPU
8 Box jumps
1 Rope climb

Practice
Free Handstand (~10min.)
And then...
Handstand walk (~10min.)

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then with rower :
1:00 easy -> :30 Moderate
1:00 easy -> :30 Moderate / Fast
1:00 easy -> :30 Fast

After Rowing perform 10 kb tgu's total with light weight 3+3 reps and 2+2 reps, increase weight for those 2+2 reps

Barbell warm Up
5 high hang pull + 5 hang muscle clean + 5 front squat + 5 push press + 5 push jerks x 2 rounds
then
3 high squat clean + 3 hang squat clean + 3 squat cleans + 3 split jerks

"Wittman"
Seven rounds for time of:
24/16kg Kettlebell swing, 15 reps
42,5/30kg Power clean, 15 reps
15 Box jumps, 24"/20" box

2min on / 1min off , 3rounds each

1
6 Deficit hspu
12 squat
4 mu/ 8 Ring pull up

2
9 Box jump over Burbee
6 hang pover Clean @ 40/60
3 rope

3
50 DU
3 x snatch @85 %
10 Hs walk/ Shoulder taps 20

4
12 T2B
12 WB
12 C2B

Warm up

T spine rotations (thread the needle)
Hip circles and 90/90s
Kb swings
goblet squats

Part A

4 to 5 sets

'rite of passage'

Clean+press
pull/row

novice 1-2-3 reps
int 1-2-3-4 reps
adv 1-2-3-4-5 reps

Part B

10min EMOM

1-3 clean + push press
1-3 clean + squat
1-3 clean + thruster

Odd: right
Even: left

Part C

3 sets

Table top hold with continuous shoulder/hip touches

Novice: 30 sec
intermediate: 45 sec
advanced: 60sec

1 min rest