Aikaa vastaan:

500m juoksua
25 leukaa
500m juoksua
15 leukaa
500m juoksua
5 leukaa

TC: 20min

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!

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

Record any important details or questions.

5 x 2 front squat

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

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

BikeErg intervals

4 Sets of :

6:00 @ 105 - 115%FTP20

• Recovery 6:00 -

Snatch DL + Hang Snatch

2 x 2 @ 65%
2 x 2 @ 70-75%
3 x 1@ 80-85%

WEIGHTLIFTING

2-position Hang Squat Snatch (above/below the knee). Touch and go reps. (3/3) 

Every 60-90sec x9

1-3@RPE 3
4-6@RPE 3+
7-9@ RPE 4 (2-4 reps in the tank)

Not all out efforts. Speed under the bar!
Target: add 2,5-5% compared to last week.