Front squat 80% FS maksimista

3 - 3 - 3 - 3 - 3 - 3

Etukyykky 4 settiä, 60% FS maksimista:

8 - 8 - 8 - 8

Lepää 90 sekuntia.

Shoulder press
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps

*Percentages counted from 1RM are
63%
72%
81%

*Count from the same weight as last week. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

kolmos rustereita

Warm-up:
10 Walking lunges with a twist
10 Forward and backward leg swings
10 Lateral leg swings
10 Arm circles (forward and backward)
15 Band pull-aparts
10 Scapular wall slides
10 Cross-body arm swings
10 Shoulder pass-throughs with stick
6-8 Inchworms with push-up
20m Bear crawls (forward/backward)
8+8 Scorpion kicks
10 Cat-cow stretches

Warm-up2:
200m jog
5 burpees
5 thrusters
5 pull-ups
5 box jumps
5 push ups
5 t2b
200m jog

WORKOUT
For Time:
400m run / ergo
50 burpees
50 thrusters (30/40kg)
50 Pull ups
50 box jumps
50 Push ups
50 T2B
400m run

• scale as needed!

In 20min
Back squat up to a heavy double

Back squat
3x10

(E3MOM, 2-3 reps intank)

split jerk 8 x 2 e90sec

4x8 70%

Week 1 of a 4 week squat cycle

easy pace cardio: 30min
800m run
3 hang squat snatch
3 ohs
3 snatch balance
12 push ups
12 pull ups
12 ttb