Squat progression VK 5/6

Tempo back squat (2020)
4x12 @45-50% 1RM

Progressiossa vaihdellaan vuoroviikoin tempo back squatia ja pause back squatia. Tempo-kyykyissä on useampi toisto (VK1: 8 / VK3: 10 / VK5: 12) kevyemmällä painolla ja pause-kyykyissä vähemmän toistoja (VK2: 4 / VK4: 3 / VK6: 2) isommalla painolla.

Push Press + Push Jerk + Split Jerk
7-8 sets x 1 + 1 + 1

• Working on technique and building weight as you see fit. Little heavier than last week if possible.
• Rest 90s - 2:00 between sets (heavier sets rest on the longer end)
• Option: Stay light, technique focus only.

35min For quality

1 Rope Climp
5 Hspu
10 Pistol squat
20cal ergo

3rds
6 Leg Curl w/ball tempo 1060
rest 10s
5 Box Jump
rest 2min

1A) Butterfly pull ups 4x10 or butterfly kip/kip 4x10
1B) bulgarian deadlifts 4x(5+5) use very light weight 20-40kg

Wod
4 Rounds
16 Back rack lunge 45/30kg
24 Sit up

Every 90s x 6

1 Hi-hang clean + 2 Hang clean + 1 split jerk

Superset
4 rounds

Split Stance KB/DB Glute Hip Thrust x 8-10 each. 1s top hold
Rest 45s.
KB/DB Goblet Squat x 12-15. 3s down
Rest 45s.

• Use same weight for both moves
• Aim same or heavier than last week

Kipping pull up skills

Pull up top hold Accumulate 2min

Partner wod
10 min amrap
3+3 Db squat clean
30 Double unders

you go, i go (round)

60%/3
70%/3
(75%/3)2