Back Squat 1 RM

1 x 3 x 70%
1 x 3 x 75%
1 x 2 x 80%
1 x 2 x 85%
1 x 2 x 90%
1 x 1 x 95%
3 x 1 x AHAP, Max Weight

Sendoff 3:30

Back Squat

5 x 4 x 80% @ 4 RM

Sendoff 3:00

Between sets 4 Box jumps 30/24"

Omatoimi:

Haetaan painetta jalkoihin. Peruslämpöjä 3-4 minuuttia Ergoilla. Sen jälkeen nilkan, nivusten ja pakaran mobility / aktivaatiot. Muista aloituksessa painaa pakarat yhteen, otetaan alaselän notko pois.

Sarjojen välissä neljä kimmoisaa boksi hyppyä.

"Kalsu"

For time:
100 thrusters 60/42,5kg

*OTM 5 burpees. Start at burpees

TC 30

previous 12.3.2020

Omatoimi:

Thrusteri kuorma, 9.2.2021 Treenissä teimme thrusteita. Mikäli et laita tankoon 60/42,5kg niin käytä tuon harjoituksen kuormaa. Naiset jotka teitte tuolloin 40kg, niin oman valinnan mukaan 40 tai 42,5kg.

Treenissä kannattaa aloittaa esim. 3-5 thrusteria/minuutti. Tottakai on mahtavaa katsoa kun kuorma ei alkuun paina mitään ja pamautat tehdä 12-15 thrusteria ensimmäiselle minuutille :)

Te joilla on aikaisempia tuloksia niin verratkaa niihin.

Kalsun jälkeen Openit ovat todella helpot!

9 back squats @55%
7 back squats @60%
5 back squats @65%
9 back squats @60%
7 back squats @65%
5 back squats @70%

*Perform new set every 2 minutes. % counted from 1rm back squat. If you do not have a clue about your 1rm - Go by the feel, ascending weights when reps are descending.

STRENGTH (7/7)

Back Squat 5 RM

RPE 5 (maximum effort)

5 x 5

Increasing load

5 x Every 2 minutes
3-10 muscle ups / pull ups
(jumping mu’s from box/
Bands are ok for mu’s too)

3 rounds for time
10 power cleans @ 70/45 kg
10 Front squats @ 70/45 kg
10 STOH @ 70/45 kg

Scale as needed.

at the gym version

1.
Back Squats

9 back squats @58%
7 back squats @62%
5 back squats @68%
9 back squats @62%
7 back squats @68%
5 back squats @72%

*Perform new set every 2 minutes. % counted from 1rm back squat. If you do not have a clue about your 1rm - Go by the feel, ascending weights when reps are descending. Little bit higher % than last week.

2.
Arm pump

3-4 rounds of
8-10 Skull crushers
8-10 Seated Single arm press (Right arm)
8-10 Seated Single arm press (Left arm)
8-10 Single arm bent over row (Right arm)
8-10 Single arm bent over row (Left arm)
7 bicep curls (From down to halfway)
7 bicep curls (From halfway to all the way up)
7 bicep curls (From down to all the way up)

Rest as needed. For quality and PUMP!

OR

Anywhere version

1.
Legs and core

3-4 rounds of

8-12 Pistol squats
20 Slow mountain climbers
8-12 Weighted Box steps
20 Glute Plank

Rest as needed. For quality

2.
Arm pump

3-4 rounds of
8-10 Skull crushers
8-10 Seated Single arm press (Right arm)
8-10 Seated Single arm press (Left arm)
8-10 Single arm bent over row (Right arm)
8-10 Single arm bent over row (Left arm)
7 bicep curls (From down to halfway)
7 bicep curls (From halfway to all the way up)
7 bicep curls (From down to all the way up)

Rest as needed. For quality and PUMP!

VIDEOS & TIPS

Tips for pistol squats:

https://thebarbellphysio.com/pistol-squat/

-
Slow paced mountain climbers

Glute plank

Seated single arm press


Variatons for bicep curls if you don’t have equipment:







Skull Crushers:

Work on the progressions of the kipping pull up.

If you already have kipping pull ups, work on the efficiency of the movement.