STRENGTH

Back Squat 8x2

RPE 4 to 4+

Try to add 5-10% compared to last week

5min row/bike/airbike/DU
Then 2 rounds
20 Banded Good Morning video
20sec Banded Lateral Walk video
5 Renegade Row video
10 Hollow Rock video

Alternate for 5 rounds, rest as needed:

5 Bench Press
5 Weighted Pull-Up

RPE 4 (1-2 reps in the tank)

GYMNASTIC CONDITIONING

15min EMOM:
1) 5-15 C2B (anyhow)
2) 5-10 HSPU (deficit)
3) 8-14 Pistol Squat (alternate legs)

RPE 3-4

Back squat

5-5-4-4

• 3 high box jump after each set of squat

E3MOM / 1-2 REP IN TANK

Valitse 2 taitoliikettä 15x E90s treeniin

Esimerkkinä:

1) Hspu
2) Pistoolikyykky
3) Kevyt kone n.45s

-Mukavat toistomäärät

Death by DB hang snatch & burpee over DB
Every minute on the minute:
10 DB hang snatch 22,5/15
Burpee over DB

Start with one burpee and add one rep every minute. Continue until you fail finishing the amount of burpees.

DELOAD WEEK

"Bodybuilding"

A) Tempo squat
3x8 (2020) @40-50%

B) 3 rounds for quality
10 stiff legged deadlift
10 DB press
8+8 one arm ring row
Moderate weights on the movements

For time 10 rounds:

9 x deadlift (rx 81 kg/ 55 kg)
9 x shoulder to over head (RX 43 kg/ 25 kg)

Time cap 30 minute

WEIGHTLIFTING

Push Jerk Triple
EMOM x7

RPE 3+ to 4, add loading by feel. Not all out.