BACK SQUAT + JERK DIP SQUAT

front rack *jerk dip squat - työnnön dippi syyvyyteen kyykky, rauhallinen hallittu liike selkä suorana alaspäin, jousta polvista niinkuin työntöön lähtiessä

2+3@up to 73%, rest btw sets 2min

5x3 5-piste hinkkaus
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3x3 Squat clean w/ pause under and on top of the knee (only barbell OR light)
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9 sets:
3 Cleans
Sets 1-3: @55% 1RM Clean
Sets 4-6: @60%
Sets 7-9: @65%
- No TnG lifts, drop the bar after each rep
- Perfect lifts, make it count!!!
- Rest as needed

35min for Q:

30/21 cal row
12 alt. goblet curtsy box step over
20-30s ring plank hold
12 kb swing

90s rest between rounds.

E2min x 20

1)
Kone

2)
10 Kevyt KK-heilautus
5+5 Yhden jalan mave
5+5 Oh-lunge

3)
Kone

4)
10 Kyykystä rangan kiertoa
10 Hyvää huomenta + VP tangolla
10 Valakyykkyä tangolla

For time with a partner:
50-40-30-20-10
Wall balls @20/14
Power Cleans @60/42.5kg
Toes to Bar
Calories Bike or Row or Ski Erg

• Goal: One person works
• Split however desired.
• Barbell loading should be light and done as sets of 5-7 reps per set.
• 30:00 Cap

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@65%, 5@73%, 3×5@78%, 5+ reps@78% 1-2 reps left for final set, sp-%, rest btw sets 2-3min

Warm Up
2 rounds
2min of cardio, add speed
4+4 squat strech
8+8 suitcase deadlift R/L
8 tempo goblet squat
16 alt leg v-ups
then some overall mobility as needed and start workout

Strenght
Back Squat 8-8-5-5-5 reps @40-50-60-65-70%
rest as needed bwn sets
Deadlift 8-8-5-5-5 reps @40-50-60-65-70%
rest as needed bwn sets

Accessory Work
3 sets
10 weighted box step ups (single db) 50/60cm
10 ghd back extensions
50+50m suitcase carrying@16/24kg
rest as needed bwn sets

Metcon
With Air bike
21-18-15-12-9 calories for men / 17-14-11-8-6 for women
start moderate and speed up on each round
rest 45 sec bwn sets

3× 3+2@63%, fs-%, rest btw sets 2-3min

5x3, 85% -->

EMOM 32-40* (0:45 / 0:15)

1) Echo bike for calories
2) Row for calories
3) SkiErg for calories ( Bike Erg )
4) Recovery (walk)

• Your minimum target is 32 minutes, then continue if you’re still able to maintain your output, otherwise stop there

Overview. This is a slight variation of the classic “Mikko triangle”. We will repeat this every other week in the training block. It would be a good idea today to start with a pace you’re confident you can keep, then build on it during the 2nd part if you have more in the tank. This way, you will leave room for progression over the coming month.
Also, note that the 4th minute is active recovery (walking) vs passive rest to keep on the theme of active lactate clearance/recovery in this block.
Adaptation. Improve your aerobic capacity and durability.
Pace. As per above, start the first 20 minutes @ pace you’re confident you could keep for the full 40-minutes. Then build up on the 2nd part if you have more in the tank. Remember to leave a little room for progression for next time.
Session RPE/Feel. 8-9/10, this session should start feeling “ok” and then build in difficulty all the way through to the end with increasing fatigue.