Back Squat Strength Cycle
12 week linear back squat cycle Perform 5 X 3 back squats each Monday, with the goal of increasing weight each week. Your weights will be taken as a percentage of your 1RM back squat . If your 1 RM back squat was less than 100kg you will begin your progression at 60% of your 1RM. If your 1RM back squat was more than 100kg you will begin your progression at 65% of your 1RM.

6 Rounds

100m sled push sprint – Light and fast
Rest 3 minutes

We’re looking for a continuous effort here, if you cannot get 100m straight, shorten the distance and up the rounds to accumulate 600m of sled sprints)

20K Run

Result: 03:15:00

30 min PK
800m jog
30s Arch body hold
30s plank
150 rope jumps
40 walking lunges
10 OHS bar or stick
10 snatch balance bar or stick
30s+30s side plank
Go easy (pitää pystyä puhuaan puuskuttamatta :) )

EMOM’25
1. 15cal echo bike
2. 1 RND DT
3. 15 T2B
4. 2 Rope Climb
5. Rest

5 x 8

3x 10

Work up to a 10 RM in 3 sets

Raakatempaus + valakyykky

7x2+1@65-75%

Liikkuu tanko!!

15 Mins Amrap Ygig
15 Burpee box jumps
30 Sumo deadlift high pull Kb or bar