Strength (load)

Front squat 1-1-1-1-1 @ 2:1:X

Accessory:

3-4 sets of 8 stiff legged deadlifts
Rest 1-2 min between sets

Then

3-4 sets of 10 GHR or hamstring curl
Rest 1-2 min between sets

Then

3-4 Sets of 20 Russian twists
Rest 1-2 min between sets

Strength (load)

Deadlift 3 sets of 3, AHAP.

back squat
- up to a heavy set of two in 15min

E4MOM
5 x 6 deadlift + 8+8 single leg pallof press

OTM for 10 minutes:
Strict pull-ups (choose the number of reps performed each minute so that you can keep it the same through the workout). Mark the lowest number of reps you did.

For time:
1-2-3-4-5-6-7-8-9-10
Push press (38/56 kg)
– 50 Du's/100Su's after each round.

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Goal & Intensity:
-Develop shoulder and core strength while building conditioning under fatigue.
-Learn to manage increasing volume and intensity as the rounds progress.
-Perform ascending push press reps with jump rope work between sets at a steady pace.
-Choose a load you can start with unbroken sets of 5 or more reps — RPE 7–8.
-Drive through the legs on the press and stay relaxed and efficient on the rope.
-Builds shoulder stamina, timing, and aerobic engine.
-Excellent workout to mimic competition-like intensity while keeping form under fatigue.

1. 4 x 4-8 Thrusters, 30-40% FS maks.

2. 5-10 min pull-up / kipping pull-up harjoittelua

3 kierrosta:

10 alt. lunges
10 hollowrocks
10 KB sdhp
10 archrocks

3 kertaa squat jerk haastavalla, mutta hallitulla painolla:

2 - 2 - 2

Lepää 1-2 min.

3 kertaa:

1000m soutu

Lepää niin kauan kuin parisi soutaa. Nopein aika on tuloksesi.