Pystypunnerrus 2,2,2,2,2

nousevat painot
tauot 2 min.

Practice:
- Shoulder Press
- Push Press
- Push Jerk

EMOM 12 @ 50% of 1RM Shoulder Press
2 x SP, PP and PJ

5 Rounds, every 2:30:

• 30 bicycle crunches
• 30 tuck crunches
• 30 superman rocks

Back Squat + box jump

5 x every 3 min

3 + 3
65% + 30/24"

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Goal & Intensity:
- Build strength and explosiveness by combining squats and jumps.
- Execution: Every 3 minutes, perform 3 back squats (65%) followed by 3 box jumps (30/24"). Repeat for 5 rounds.
- Progress: Maintain solid squat form and focus on an explosive jump.
- Tip: Control your breathing and engage your core before each lift.
RPE: 7-8

8 x Walking Lunge With Twist 15/10kg plate

Find your 6TM in 20min!
5s pause

Practice:

negative ring mu

3 x 6
AHAFA

1. V-ups
• 5-10 repetitions, every 30 seconds, for 5 minutes

2. Russian Twists
• 150 repetitions with 5-10kg

*The focus of this session is stability. In the V-ups this means a conscious effort should be applied to keeping tight and not “jerking” through the movement, whereas the Russian twists should involve steady feet and making sure that it is a rotation of the core rather than the hips.

3 Rounds

YGIG / Heavy Quality

12 Step Back Lunge (F. Rack)

10+10 One Leg Deadlift (Bar)

(add weight to previous week)