päivän maksimi

3-4 rounds, tempo 3101

10-15 single arm dumbbell press
rest 60sec
10-15 single leg glute bridge
rest 60sec

• do more sets, reps or use more weight than last week

5 x every 4 min
8 front squats

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Goal & Intensity
-Build leg strength and control with front squats, focusing on posture and core stability.
-The goal is heavy, quality work, but not maxing out, but staying strong and precise each round.
- Pure strength work that rewards depth and stability.
-Brace your core, and drive your elbows high — that’s what keeps the bar steady and your position powerful.
RPE: 8 → heavy but under control; last two reps should feel challenging.
Why: Front squats improve leg strength, trunk stability, and upright posture — directly boosting performance in all lifts and athletic movement.

5x2 @ increasing weight

Warm up, then start your work sets @ 70% of clean 1RM

Back squat 4x2x90%

5x5 Good Morning (2min rest between sets)

• Moderate weight

5 kertaa:

20 DBL DB/KB lunges
15 T2B
10 C2B / pull-up / banded pull-up / australian pull-up.

Rest 90s. RX´d: 22,5/24 ja 15/16

Front squat 6x2

7 x every 3 min

2 clean pull
2 hang power cleans

start sround 75%

RPE 7

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Goal & Intensity
-Build pulling strength and improve clean positions under slightly heavier load.
-Develop speed and control in the receiving position.
-Moderate-to-heavy complex work.
-Each set should feel strong, controlled, and repeatable.
RPE 7, You should complete every set without technical breakdown.

Coach’s Tip

Stay patient off the floor and keep the bar close.
Move fast under the bar and secure your catch.

"Nostotalakoot"

Find Clean 1 RM in 20 minutes. ( Squat & Power Both allowed )

• Liikkuvuus
• Voima
• Rohkeus

~50% Squat Clean of Deadlift = OK
~65% Squat Clean of Deadlift = Advanced
~70% Squat Clean of Deadlift = Pro

On mahdollista myös, että rinnellekääntö onnistuu, mutte et pääse kyykystä ylös. Tällöin voimantuotto vedossa on hyvä, tarvitsee vain kyykätä lisää :)