1) front squats +10kg 1RM, 5x57,5%, 5x67,5%, 5+ 77,5%
2) side squats against the wall 3x10

2-3 min light cardio
10/10 big arm circles
1,5+1,5 min pec smash
1+1 min wall pec strech

400m light run
1+1 min self hug strech
10/10 t.spine open book
10 russin baby maker strech
3x20 sec of hanging (myötä, vasta ja myötäote)

Front Squat: 5 x 3 reps (20mins)
– Build to 3RM
– Goal: perfect form , heavy sets
- 2-3 mins btw heavy sets
- go heavier than last week!

Waves (Week 1/2)

Set 1: 4 Reps
Set 2: 3 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 4 Reps
Set 5: 3 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 4 Reps
Set 8: 3 Reps
Set 9: 2 Reps

This is our second wave progression of the cycle, and it is two weeks in length, with the aim to build upon these percentages next week. On the third week, we'll be re-testing our opening 5-Rep Back Squat. Complete the 4-3-2 reps not for time, but move with a purpose. Keep the sets to a short break, and make this challenging.

21-15-9:
Toes to Bar
Power Snatches 40/30kg

Directly Into...

9-15-21:
Calorie Row/ Assault Bike
Overhead Squats 40/30kg

Metcon (time)

For time:
400m Run
400m Row
800m Bike

Timecap: 6 minutes.

400m light run
1+1 min hamstring strech
1+1 min piriformis strech
1+1 min wall pec strech

BackSquat 3 x 5
Press 5RM

7 rounds for time

6 HSPU
7 C2B
8 Front squats 70/50 kg
9 T2B
10 pistol squats alternate legs