Back Squat
10-8-6-4-2+. Rest 2:00
- Goal: Build to a heavy 2+ (AMRAP) set. The goal of this to perform 2-5 reps with a heavy load, not necessarily a 2RM. Go based on feel.
- Option: 7 x 3 building in weight as form permits.

Floor Press
5-4-3-2-1+. Rest 2:00
- Goal: Build to a heavy 1+ (AMRAP) set. The goal of this to perform 1-4 reps with a heavy load, not necessarily a max.
- Option: 5 x 5 building in weight as form permits.

CONDITIONING

E5MOM x6 (2 rounds, 30min)

Row/Bike/Airbike/Run/Ski for 30-45min. Every fifth minute alternate between A, B and C. Workout starts with A.

A:
Right Arm: 5 DB Hang C&J + 10m Single Arm DB Overhead Walk 
Left Arm: 5 DB Hang C&J + 10m Single Arm DB Overhead Walk 

B: 3-8 Strict Pull-Up + 10-20 GHD Sit-Up

C: 10m Inchworm Walk+ 50 DU

Overall RPE 3, nice and easy.

This workout is mostly machines. You can do the machines nose breathing only to keep your HR low.

Tailor the loadings to support your deload week! You can do this for 3 rounds (45min) if wanted.

Split jerk 3 x 2, päivän kunnon mukaan go heavy. Voit lisätä jokaiseen sarjaan painoja.

Bjj
Mark calories from HR sensor.

A) Close Grip Floor Press
10-8-6-4-2+. Rest 2:00
- Goal: Heavy 2+ (AMRAP) set - goal of this is to perform 2-5 reps with a heavy load for the 2+ set. This doesn't have to be a 2RM either.
- Option: 5 x 5 at the same weight, focusing on technique.

B) Elbow Out Landmine Row
3 x 8-10 each. Rest 60s.

AMRAP 8:00
8 Power Cleans @70/47.5kg
8 Bar Facing Burpees

– Goal: Loading is intended to be slightly heavier today, but still, you should be able to complete fast singles for their cleans.
- Rx+: 85/60kg

5min, alkavalla minuutilla:

• 1 x raaka rinnalleveto

5min, alkavalla minuutilla:

• 3 x raaka rinnalleveto

5min, alkavalla minuutilla:

• 5 x raaka rinnalleveto