E5MOM x5:
2 set, ~20s rest between:
(deficit) sHSPU/Negative sHSPU/(deficit)Feet on box HSPU/Pike push-up OR 1 set 5+ reps (deficit) sHSPU
10-15 TTB/hanging knee raise
16/12cal Machine

sHSPU: lisää toistoja tai haastavampi variaatio viime viikkoon verrattuna.

DELOAD WEEK

A) Handstand / handstand walk practise

B) 5 rounds
In 1min: 5 strict pull-up + AMRAP handstand walk / wall walk
In 1min: AMRAP shuttle run (1x = 7+7m)
2min rest

DELOAD WEEK

A) Every 2min for 3 rounds
1. 3 tempo back squat (31X1) @50% 1RM
2. 3 tempo deadlift (31X1) @50% 1RM

B) 3 rounds for quality
8-12 Arnold press
8-12 body row

C) Core
Accumulate 40/side russian twist
& 2-3min plank hold

DELOAD WEEK

Tempo back squat
3x8 (3030) @45-55% 1RM (3 RIR)

Hang power clean & push jerk
3x3+3 @60-70% 1RM
3x2+2 @70-80% 1RM
3x1+1 @80-90% 1RM

Sets every 2min

AMRAP6
5 v-ups
5 hollow rock
5sec hollow hold
- rest 10-20sec between rounds

20min max meters c2bike

4 x e3min:
8-8-6-6 back squat @ moderate-heavy

Weighted pull/ chin ups 3x2x60%

AMRAP 12
3 Power Cleans 60/40kg
3 Front Squats
3 Push Jerks
7 Pushups
7 Situps
7 Squats