Bench press + Laying Med ball chest pass 9/6 kg

5 x every 4 min

65% of 3 RM

3+5

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Goal & Intensity:
- With the bench press we're looking to built upper body strength for gymnastics purposes.
- Train explosive upper body power by combining steady benching with fast, powerful throws.
- The bench sets should not feel heavy, easy controlled.
- The throws must be snappy – no lazy passes
- Throw the ball off your chest like you’re trying to break through a door – aim for max intent.
- RPE: 7–8

Chin-up grip. AHAP, but sets as close to each other as possible. Do NOT "build up" to the last set!

Front squat

5x3

• 3-5 high box jump or box jump agter each set of squat

back squat

4x10

(2-3reps in tank, E3MOM)

Pause Back Squat + box jump
5 x every 4 min
3 + 3
70% + 80% of 3 RM high
Add 1-3 kg to 2.4.

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Goal & Intensity:
- Build strength and explosiveness by combining heavy squats with powerful jumps.
- Execution: 5 rounds, every 5 minutes: 3 pause back squats with 3 sec hold at the bottom (70% of 3RM) and 3 box jumps (30"/24").
- Progress: Add 1–3 kg compared to your 2.4. session.
Tip: Focus on solid squat dept and explosive, controlled jumps without rushing.
RPE: 7

3 - 3 - 3 - 3 - 3

Build up to this set, go AHAP!

Record any important details or questions.

5 x 2 front squat

• leave 1 rep in the tank
• rest 3 min between sets

5 Kierrosta aikaa vastaan

5 Tempausta kyykkyyn 40/30kg
12/9 cal kone

TC: 10min

Toes To Bar

1 x Sub Max Set
1 x 80% @ Sub Max Set
1 x 70% @ Sub Max Set
1 x 50% @ Sub Max Set
1 x 70% @ Sub Max Set

Go every 2:30