week 2/6 - 3s. pause at the bottom

Built up - in every set last 2 reps 3s. pause
go every 3 min
5 reps 60%
5 reps 65%
5 reps 70%

go every 4 min
4 x 3 reps
up to 73-75 % of 1 Rm

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-Build strength and confidence in the bottom position
-Improve posture, balance, and control under load
RPE 6–7: Moderate and controlled effort
Coach tip
Stay tight during the pause
Keep elbows high and chest lifted throughout the lift

Push press 3x4 reps
-75-80%

“Assblaster”

20min EMOM:

1) 5 Deadlift @60-70%
2) 10m Walking Lunges (Overhead or Front Rack, use DB or KB or barbell)

Overall RPE 4. This will burn your glutes. Alternate between the movements, deadlift with moderate/heavy load. You can alternate walking lunges style if wanted (front rack, overhead, farmers style…)

Hang Snatch
6x3r
Recovery as needed.
Choose weights by feel.

3x5 Overhead Squat

• Same weight in all sets. Use 90% of the heaviest set from last week

Deadlift 5x3
– nouseva paino
– lepo 3-4min

Practice Handstand Push-ups for 20min

• If you can do 5 or more with a kip even when tired, then do 5-7 EMOM for 10min
• If you can do 3 or more Strict HSPU, then do 3-6 Strict HSPU EMOM for 10min

Back squat 8x5@80%

Build to heavy 5 reps in 15 minutes
goal is to do 4-6 sets of 5 reps.

7 x every 3 min
4 push jerks

Built up to moderately heavy tng style set

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Goal & Intensity
-Build powerful, repeatable push jerks with consistent timing and bar path.
-Moderately heavy touch-and-go sets that feel strong and controlled from start to finish.
-Increase the load gradually while keeping all reps smooth and fast.
-Dip straight down, drive hard with the legs, and lock out aggressively overhead.

RPE: 7–8.