EILINEN tai

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

Back squat
2x5
2x3
2x1

Find heavy six

strength

Squat

10 sets of 5 reps
Working weight should be 60% 1RM or 6/7 RPE
Same weight across all sets
60 sec rest

Accessory

3 sets
12 tempo skier squats
6/6 tempo bulgarian split squats (weight offset on opposite side)

workout

10 rounds (not for time)

3 heavy thrusters
6 supine rows
6/6 side pank rotations

pump

3 sets
Max rep KB leg extension right
Max rep KB leg extension left
*no rest between legs or sets

Chipper:
300m Run/Row
40 Pistol Squat
30 Hollow Rocks
20 Deficit Push Up
10 C2B

⬆️⬆️⬆️⬆️⬆️

Part A

snatch to half kneeling windmill (1+3)
5 each side

try to progress by increasing ROM

Part B

5 sets

Max rep diamond push ups
into
sub max chin ups/ rows

increase reps from last week

Part C

3 rounds

1 min suitcase step up left
1 min suitacse step up right
1 min rest

Warm Up - 2 Rounds of:

5 L/5 R World's Greatest Stretch
10 Scorpion Stretches
10 Step Down Box Jumps
5 Barbell Back Squats, 45/35 lbs / 20/15 kg
5 Barbell Front Squats
5 Barbell Overhead Squats

Workout Prep:

3 rounds for quality of:
3 Back Squats
3 Front Squats
3 Overhead Squats
5 Step Down Box Jumps

Each round build in weight to finish on your loading for the workout (rx = 135/95)

Conditioning - For time:
40 Back Squats, 135/95 lbs
40 Box Jumps, 24/20 in
30 Front Squats, 135/95 lbs
30 Box Jumps, 24/20 in
20 Overhead Squats, 135/95 lbs
20 Box Jumps, 24/20 in

I go you go
1000m row cash in
100 mave @ 40kg
100 wb @14
100 power clean
100 jerk
Cash out 1000m bike