CONDITIONING

EMOM x10

1) Airbike 8-12 cal
2) 5 Medball Clean + 5 Wallball + 5 TTB

RPE 2-3

Take this as a warm-up

STRENGTH

3-4 rounds, rest as needed

1) 5 Back Squat
2) 10 DB Bench Press
3) 10 Double KB Row

RPE 3 (8+reps in the tank)

STRENGTH

4-6 rounds: rest as needed between 1,2&3

1) 20-30sec D-Ball/Sandbag Hold + 5 High Box Jump
2) 10-30sec Ring Support + 5-10 Parallette Push-Up
3) 10-30sec Hollow Hold + 5-10 TTB

RPE 3 to 4

This is a combination of static and dynamic work. Tailor the time for static holds to fit your fitness level.

Optional Accessory

WEIGHTLIFTING

Every 45sec x10

Power Snatch + Hang Power Snatch

All sets across (same loading)

RPE 3 to 3+, keep it light and fast

Skillday

 
Work on your weaknesses for 20-30min.

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2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 10-20 Scapula Push-Up video
2) 10-20 Flutter Kicks video
3) 10m Banded Overhead Walking Lunge video
4) 3-10 Rower Pike-Up video or Rower Pike Push-Up video
5)  6+6 Single Leg Hip Thrust video

8x
Go every 90sec

Snatch Pull + Hang Snatch + Snatch Balance + Overhead Squat

50 Minutes Of :

40/32 Cal Bike Erg
2 rounds :
10m HS Walk / 3 Wall Walks
30 Double Unders / 20 CrossOvers
40/32 Cal Row
2 rounds :
2 Rope Climb
40m D-Ball / SB Carry
40/32 Cal Air Bike
2 rounds :
6-12 Toes To Bar
10 Wallball

Overhead squat 3x10

ON A 15:00 RUNNING CLOCK...
Build to a Heavy Set of 5 Back Squats
- rest 2 mins btw sets
- good form

Wendler deadlift progression VK2/8
3/3/3+
@70/80/90% (count from 90-100% 1RM)

Tulemme tekemään kaksi kertaa 4vk Wendlerin progression läpi. Kolme kovaa viikkoa, joita seuraa kevennysviikko ja sama uudelleen. Progressiossa painot nousevat viikoittain ja toisessa syklissä (VK5) aloitetaan isommasta painosta, kuin ensimmäisessä. Yhdessä treenissä on kolme sarjaa, joista viimeisessä (+ sarjassa) on tarkoitus tehdä niin monta toistoa, kuin tulee (ei kuitenkaan failureen asti)