Rest & Recover

5x12 Slow Back Extensions on GHD
or... 100 Back Extensions on floor

Power Clean + Front Squat + Hang Squat Clean

Build Heavy Complex in 15 minutes. Rest 1:30 - 2:00 btw. sets.

7 x every 2 min
Snatch high pull
power snatch
squat snatch
- RPE 7, technical

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Goal & Intensity
-Build lifting technique and speed under controlled load.
-The aim is to link the movements smoothly and find rhythm with the barbell.
-A technical, moderate-intensity complex focused on bar path, explosiveness, and control – not on chasing max weight.
-Treat every lift like it’s a single competition rep – same setup, same focus.
RPE: 7 → technically demanding but fully controlled.
Why: This complex develops power output, movement efficiency, and neural coordination. The accessory EMOM strengthens the back, posterior chain, and grip, key foundations for strong and safe lifting.

RDL + Bent Over Row

4 x ( 4 + 6 ) x every 2:30

8 x Clean + hang clean (1+1)

• add weight until heavy

4-5 rounds for time

6 hang power clean 70/50kg
8 bar over burpee
12/10 cal row

For time :

50 Ground to overhead 50/35kg

TC 6

Nyt pitää tuntua keuhkoissa.

Eli RX´D kuorma ei ole todellakaan automaatio.

Millaisiin sarjoihin pilkot?

Back Squat

7 x 4 x 80 - 85%

SO 3:00

Omatoimi:

Lähesty rauhassa. Pyri tekemään 80%, jos tuntuu väsyneelle niin tee kuormilla joilla pystyt säilyttämään tekniikan.

• **5 x 5 reps of negative HSPU

At least 5sec on the way down.

Vaihtoehtoisesti:
5x5 Z-press tangolla tai KB/DB (maassa istuen)

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