Push press
9x3r @ 70-75%
Go every 60s.

Overhead or front rack

2 rounds

• 30 kb swing
• 30 air squat
• 30 cal row

Headstand progressions:
1) Tripod and knees on elbows
2) Hip extension, straight back, knees off elbows
3) Leg extensions
4) Headstand - pike position -headstand
5) Headstand to Handstand

Kipping HSPU + Deficit Kipping HSPU Technique

Deficit Kipping HSPU
5 sets @ 40% of max reps
rest 1:30min

3x8. Merkkaa kolmen raskaimman setin kilomäärät. Tai harjoittele leuanvetoja skaalamalla.

2-3 sets of:

• Dumbbell/kettlebell side bends 15-20 reps both sides (moderate weight, move slowly)
• Banded kettlebell swings 20 reps (eye level, light weight)

Shoulder Press 6RM

For Load
3 Thrusters
7 x every 3 min

Goal & Intensity
-In the main piece we work strength and capacity with heavy thrusters.
-Short work windows with enough rest allow you to push heavy and stay technical each set.
-The aim is to challenge yourself while keeping safe movement.
-Make the squat and press one fluid motion – don’t sit too long with the bar on your shoulders.
RPE: 7–8 – weights feel heavy but movement remains under control.
Why: This session develops max and explosive strength while building confidence under heavy barbell work. Thrusters combine full-body strength and stamina, making this a key part of the week’s balance.

Etukyykky 4 settiä, 60% FS maksimista:

8 - 8 - 8 - 8

Lepää 90 sekuntia.

4 supersets:

• 5 Muscle Snatch @ 50-60% of Snatch 1RM
• 5-8 Wide Grip Strict Pull-ups

Mark down the used weight in muscle snatches.