Pause Bench press 8-6-4-4 reps

2min on/:45s. off x2 kierrosta:

1: 5+5 one arm hang snatch + goblet reverse lunges
2: 5+5 plate oh turkish sit up + 20 sit up
3: 10 d-db push press + 10 box step up
4: 10 ring row + 10 mountain climbers
5: 15 cal machine

E2MOM 6

3 - Position Squat Clean ( High Hang - Knee - Floor

Building ~65%

Every 1:30
Hi-hang squat clean
Hang squat clean
Squat clean

LÄMMITTELY
10 min omaan tahtiin
10x/puoli yhden jalan kyykky + lähentäjäveto
10x ylivienti vk
10x/jalka lantionnosto + polvenveto vk
10x soutu ylhäältä

Liikkuvuus/availut
60s. liike
- Elephant walk
- Cat Cow
- Lonkan sisäkierto istuen
- Kylkimakuulla puoliympyrä

VOIMA
3 x 6-8 yhden käden tuettu kulmasoutu

AMRAP 8min
8 x kyykky boksille/penkille
8 x istumaannousu vk
8 x v-nostot istuen lp/kp
4 + 4 vaaka + polvennosto

Week 2: Strength + Intervals

1) STRENGTH
4 Rounds For Quality:

• 20m Heavy Sled Push / 20m DB Lunge
• 30m/30m Heavy KB Suitcase Carry

INTERVALS
9x 2Min On/1Min Off:

1) 1min Erg + Max Distance: KB Fr. Carry
2) 1min Erg + Max Reps: Burpee Broad Jump
3) 1min Erg + Max Reps: Wall Ball

Shoulder press 10-10-8-8 reps

Deload Week

Lifting

A) Build Up to Days Technical Heavy (jätä varoja)

• 1 Snatch Pull + 2 Hang Squat Snatch + 3 OHS

B) Power Snatch E2MOM

• 4-6x2 (DnG) @100% From Complex Weight

Back Squat

• 5x4 @70-75% (1s pause in bottom)

*RIR 1-2
*Rest 3min between sets

Metcon

18min AMRAP @70% Effort

• 500m Ski
• 10 Double DB Hang C&J (@35lbs)
• 20 GHD
• 30 DU

Warm Up
2 rounds
2 min bike erg/ air bike
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / curtsy step down from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
2-3 sets
16 suitcase tempo walking lunges (tempo 2 sec lowering down, no pause, up, 1 sec reset)
rest 1.5 min
6-8 hardened ring row (tempo 2 sec lowering down, no pause, up, 1 sec hold at top)
rest 1.5 min

2 sets
12-16 goblet hold cossack squat (controlled tempo)
rest 1.5 min
6-8 banded strict pull up (2-3 sec down, no pause, up, 1 sec hold at top)
rest 1.5 min

Metcon
5 min at 70-80% effort
5 burpees
7 toes to bars
9 air squats

rest 3 min

5 min at 70-80% effort
10 reverse lunges with plate oh (10-15/15-20kg)
7 toes to bar
5 burpees

EMOM 40 min (8-min cycle x 5 rounds)
-Move through the stations at your own pace
-Each minute = start the assigned work, rest for the remaining time

1) 50 sec easy bike/row
2) 10–14 wall balls (6/9 kg)
3) 5+5 KB snatch (12/16kg)
4) Rest
5) 50 sec easy bike/row
6) 4–6 HSPU
7) 8–12 kipping chest to bar
* or 3–6 bar muscle-ups
8)Rest

---

Stimulus

-Moderate, sustainable conditioning
-Alternate between cyclical work and skill-based movements
-Focus on quality and consistency, not intensity

---

RPE

-RPE 6–7
-You should feel like you’re working, but never close to failure

---

Pacing & Tips

-Keep bike/row truly easy → this is your recovery
-Choose reps that allow you to finish each minute in ~30–40 sec
-rest should feel intentional, not forced
-If you start missing reps or rushing → scale immediately

---

SCALING OPTIONS

• Wall balls: lighter weight / lower target
• KB snatch: reduce weight or switch to Russian swing
• HSPU: box pike / DB shoulder press
• C2B / BMU: pull-ups / banded / ring rows

---

WARM-UP (10–12 min)

General (5 min)
2 min easy bike/row
then 2 rounds:
10 air squats
10 shoulder taps in plank hold
10 light KB deadlifts

Specific (5–7 min)
1 round:
8 wall balls (light)
5+5 light KB snatch
4–6 pike push-ups
6–8 pull-ups or rows
Goal: elevate heart rate + prep shoulders

---

COOLDOWN (5–8 min)

2–3 min easy bike/row (very light)
Then:
30–45s couch stretch / leg
30–45s lat stretch / side
30–45s chest/shoulder opener

---

*FINAL NOTE *

This is not a competition workout.
If done right you finish feeling worked, not destroyed.

Stay smooth. Stay consistent. Leave 2–3 reps in the tank.
- Coach Minna