Deadlift

E3MOM X6

Set 1-2: 3 Reps
3-4: 2 Rep
5-6: 1 Rep

*tähtää raskaampiin, ku viime vkolla

Metcon

3 Rounds For Time:

• 6 Wall Walk
• 6 Devils Press @2x35lbs

rest 2min

3 Rounds For Time:

• 10 DB STOH 2x50lbs
• 15m HSW

Strength

4x Superset:

• 20m Yoke Carry
• 8-10 SB Clean Over Yoke

*rest 2-3min between sets

Accessories

3-4 Rounds For Quality:

• 45-60s Chinese Plank
• 45-50 Spanish Squat Hold

find your 3RM
Score is top 3 of the successful lifts
Bench returns as strength maintenance .
sessions every now and then.

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Stimulus:
Test upper body maximal strength
Establish a solid reference for future sessions
RPE 9–10: Heavy effort, but still controlled
Coach tip:
Stay tight through legs and upper back
Build up gradually — no big jumps

Zone 1:
-Sled Push Sprint 10m
-KB Explosive Squat x 10
-Airbike 5-10cal
-rest 20s

Zone 2:
-Wall Squat 40s
-Run Sprint 200m (inc 3-5%)
-Rest 20s

Zone 3:
-BB Front Squat x 5
-BB/Plate Hip trust x 10-15
-Rest 20s

Zone 4:
-Plate Ab crunch x 10
-Plate Russian Twist x 10
-SkiErg 200m
-Rest 20s

Zone 5:
-SB Reverse Lunges x 8 (leg pair)
-RowErg 200m
-Rest 20s

-7,5min work / 30s Rest
-Remember rest within zones
-Focus: Complete cardio ASAP after strength part.

Pause push press + push press

2 x 2+3 @ RPE 7-8, go every2:00

E1:30 x 6:
A: 12 Lattiapenkki @2x db
B: 8/8 Kulmasoutu @1x db
*vuorotellen a/b

WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70% - 100+% - find your 1RM of the day! jerk-%, rest btw sets 2min

BACK SQUAT
3×3@80%, bs-%, rest btw sets 2-3min

Metcon, 5 kierroksesta 7 Boksille nousua
Paino 7,5 kg

Snatch**

A) Build Up To Days Heavy

• 1 Squat Snatch + 1 Hang Squat Snatch

B) 45s on/1:15 Off X4:

AMRAP: Squat Snatch @50kg

Back Squat

4 Sets Of:

• 8 Reps Performed as (4 reps of 1 & a quarter BS + 4 Normal BS)

*RIR 1-2
*Rest 3min between sets

Accessory

A) 3-4 Rounds For Quality:

• 20-30m Backwards Sled Drag
• 45/45s Copenhagen Plank

B) 3-4 Rounds For Quality:

• 10-15 Bent Over BB Row
• 10-15 Banded Face Pull

Optional Workout

30min EMOM:

1) 45s Erg (PK)
2) 7 T2B + 5 C2B + 3bMU
3) 40-50 DU
4) 10 Power Snatch + 5-10 Bar Over Burpee (20kg bar)
5) Rest

Front squat 4 x 6