OHS 5x3

Deadlift
4 - 4 - 4 - 4 - 4
-compare to 28.8.

Goal & Intensity
-Build raw strength and midline control with heavy sets of four. Focus on clean lifts — no rush, just quality.
-A heavy but controlled pulling session to develop strength and strong connection to the floor.
-NO ALL OUT MAX EFFORT
-Weight is brought down after every rep, no dropping!
Tip: Create tension before the bar leaves the ground — “tighten up, then pull.”
RPE: 8–9 → heavy, but all reps should remain technically solid. The last set should feel challenging.
Why: This workout develops posterior-chain strength and spinal control, key for performance and injury prevention across all movements. The accessory work targets hamstring stability and single-leg balance, essential for resilient and powerful movement.

3 x alkavalla 2min
3 veto (clean pull)

Back squat

4x6

E3MOM / 1-2 RIR

Hang Squat Clean + Squat Clean + Split jerk

10 x ( 1 + 1 + 1 ) build up to 75%

Go Every 1:30

Hip thrust 2x10

4 x 4 back squat
- tempo 3sec down
- leave one rep in the tank
- rest 3 min btw sets

Good morning 3x8

8 EMOM

1. 3 power snatch 60% snatch maks.
2. 10 plate overhead sit-ups

4-5rds for quality:

5 bench presses, 70-85% BP max.
2 legless rope climbs/3 rope climbs
5 tempo strict HSPU 3s down, explosive up, 3s hold at top / same with abmat / same but with kipping / same but legs at box.

Lepää 1-2 min.