@ bodyweight

5 kertaa:

2 - 2 - 2 - 2 - 2 weighted pull-ups.

80-100% 2 RM max.

Deadlift
5-5-5-5-5

3 rounds:

• 800 m run
• 50 back extensions
• 50 sit-ups

Build up to 3RM Back Squat

Rest & Recover

built up to daily max 3 RM
Go every 3 min for 10 sets

---

Test maximal lower body strength
Challenge posture and stability under heavy load
RPE 9–10: Heavy effort with strong focus and control
Keep elbows high and chest proud
Brace hard before every rep
Build gradually to your heaviest successful triple
Take smaller jumps as the weight gets heavy

💡 Coach note:
Today is not about grinding ugly reps.
A true 3RM is heavy and technically solid.

👉 “Heavy, but clean.”

20min, joka toisella alkavalla minuutilla 1 x karhukompleksi

(karhukompleksi = raaka rinnalleveto + etukyykky + ylöstyöntö + takakyykky + työntö niskan takaa)

Shoulder press 3 x 10 (60/65/70 %)
Sarjapalautus 2-3 min

Front Squat 3 Waves

6-4-2, building

Go every 3:00