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

Find TM in 20min
Deadlift + Squat Clean + Front Squat (pause) + Push Press + Split Jerk (Pause)

Bench press 3x4

• 4x 2 Press + 5 Push Press @ 80% of max set from last week

• 1x 2 Press + Max reps Push Press @ 80% of max set from last week

Write down the number of max reps push press of your last set to the comments.

4x 2@ above 85%

5 x every 4 min
8 front squats

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%

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