5x3 (pysäytä kyykky ala-asennossa 3s ajaksi)

Partner workout:

• 50 wallballs
• "J.T"
• 50 wallballs

Back Squat + box jump

5 x every 3 min

3 + 3
70% + 30/24"

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Goal & Intensity:
- Build strength and explosiveness as part of a 3-month back squat progression, focusing on the dept and quality of the squat.
- Execution: Every 3 minutes, complete 3 back squats (70%) followed by 3 high box jumps.
- Progress: Maintain good form and focus on explosive power during box jumps.
- Tip: Control the descent in squats and land softly on the box to reduce impact.
RPE: 7-8

4 x 6 bench press

• leave one rep in the tank
• rest 3-4 min btw sets

2 rounds NOT for time:

• 1500m Row (moderate pace, HR should be around 140-150)
• 50 Abmat Sit-ups
• 50 Back Extensions on floor

3 kertaa 55-65% C&J maksimista:

2 split jerks, 2s pysäytys dipin pohjassa ja 2s stop jerkin kiinniotossa.

rest 1-2 min.

Working for 30 Mins

1. 10-15 C2B ( pull up, kip swing or jumping pull up)
2. 15/10 CAL Bike
3. 15 floor Press 2x22.5kg 2x15kg
4. 10-15 Russian Swings 32/24kg
5. 50 Double unders

We are working a load of different movements. Focus on quality with your pull ups, perfect technique and reps that flow. The other movements are pretty simple, push but find a good pace.

Scale double unders to practice time.

Jerk

E90s
3-3-3
2-2-2
1-1-1

-deload viikko eli tahti 70-80% effort koko treenin läpi
-parin kanssa vaihdellen

Buy in: 1800/ 1600m row
-vaihtele 300/200m välein

then 10 rds (5 each)
10 Burpee BJ overs (5 each)
20 KB snatches (10 each)
40 Airsquats

Buy out: 1800/ 1600m row
-vaihtele 300/200m välein

-TC 40 min

5 x 5
AHAP!