Bulgarialainen jakokyykky 4 x 8+8, nouseva paino

2 min tauot

3 rounds
500m row
21*KBS 24kg/16kg
12*Pullups

Practice double-unders for ten minutes

Pause Back Squat + box jump

5 x every 4 min
3 + 3
weight: 75% + add 1-3kg to 11.4.
height: 80% of max hight (30.4)

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Goal & Intensity:
Improve squat depth, leg strength, and explosiveness.
RPE: 7/10 – controlled but challenging.

Execution:
5 rounds, every 4 minutes:
3 pause back squats with a 3-second pause (3 reps) + 3 box jumps
75% of back squat + 80% of max jump height (from April 30)

Progress:
Add 1–3 kg compared to the last time (April 11).

Tip: Focus on squat depth and movement quality.
It's okay to use the same or even lighter weight than on April 11.

Shoulder Press
For load
5-4-3-2-1
go every 3 min
- add 1-3kg to last time 29.3.

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Goal & Intensity:
- Build upper body strength and control.
- Execution: Perform shoulder press at 5-4-3-2-1 reps, adding 1-3 kg to your last session on 29.3.
- Progress: Focus on a clean movement pattern and controlled lift.
- Tip: Keep your core engaged and avoid arching your lower back.
RPE: 8-9

Bar Mu 1-5

5 Rounds for time:

YGIG

15/12 Cal Row
12 DB Snatch 22,5/15kg
10 T2B

TC 20min!

Both go 5 rounds, score is total time!

5x2 @ 50% of last OHS 3TM

Floor press 5 x 10

EMOM 21

1) 4 hang power clean 61/43kg
2) 3-9 ring/Bar MU
3) rest