Pause Back squat (16mins)
5x4 reps
- 2 sec pause at bottom position
- build up to daily max
- 2 mins rest btw sets
- no rebouncing from bottom

4 rounds
8 back squats 80kg/50kg
10 box jumps 75cm/60cm
15 push ups

Weighted Chinup 4x5,
Tempo 2010, Rest 2min

30 x Box Jump Step Down @ 61/51cm
30 x Kipping Chest to Bar Pull-Ups
30 x USA Kettlebell Swings @ 16/24kg
30 x Front Squats @ 52.5/37.5kg
30 x Kipping Toes To Bar
30 x Push Press @ 52.5/37.5kg
30 x Deadlift @ 52.5/37.5kg
30 x Wallball @ 10/6kg
30 x Burpee
30 x Double Under

100-80-60-40-20
DU
10-8-6-4-2
Snatch (185/125lbs)
15/12cal Bike after Snatches

3rds
8-12 x Shoulder Press
rest 90s
Incline Ring Row
rest 90s

Back squat progression week 6

12-6-6-6

*Tee kaikki sarjat samalla painolla. Lisää tankoon +5 kg viime viikkoon. Ekan sarjan jälkeen 3-5 min tauko. 6-sarjojen jälkeen 2-3 min taukoa. 8 viikon proggis.

5x
4min ON/2min OFF
AMRAP of:

A) 3 Handstand Pushups
6 Pistols
9 Pullups

B) 15/10 Cal. Row
5 Burpee over rower

C) 15 Wall Balls
30 Double Unders

D) 9 DB Deadlifts
6 Devil Presses
3 Thrusters 2x22,5/15kg

E) 10 Toes-to-bar
10 Box Jumps

Back squat:
5x2
@65-93%
Rest 2-3min.

For quality
4 Rounds
5 Single arm swing R
5 Kb front rack lunge L
5 Single arm swing L
5 Kb front rack lunge R
10 sit up
20s hollow