Työntö 1RM

7x
1 clean pull + 1 power clean + 1 front squat + 1 push jerk + 1 split jerk

65-75% C&J max, rest 3 min

Back squat

8-6-4-2

E3MOM / 1-2 RIR

Back Squat, 3 waves ( 3 rounds )

5@70%
3@75%
2@80%

Go every 2:30

5 Sets x Every 4:00

3 Shoulder Press 85 - 92,5% ( Deadstop )
7 Bent Over Rows, heavy

EMOM 20 min

1) Wall walk
2) Double unders
3) Bar MU
4) rest

-reps per RPE 7

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Goal & Intensity

-To build control, coordination, and upper-body endurance through a skill-based workout.
-Maintain quality movement throughout.
-A combination of skill and aerobic rhythm — steady effort, controlled breathing, and clean reps.
-Keep the intensity sustainable, not frantic.
-Choose rep numbers that let you move efficiently with no form breakdown, even in the later rounds.
RPE: 7 → tough but steady; you’re working, but recovery fits within the minute.
This session improves movement quality, control, and rhythm across different planes — essential for progress in higher-skill gymnastics and endurance work is to slow down and learn the movement.

Row 5km

Back Squat

1 x 10 @ 55%
1 x 6 @ 65%
1 x 4 @ 75%
4 x 2 @ 85%

Go every 3:00

Deadlift

1 x 10 @ 55%
1 x 6 @ 65%
1 x 4 @ 75%
1 x 2 @ 85%
3 x 1 @ 90%

Go every 3:00

5 rounds:

• 3 High Box Jumps
• 10s. Rest
• 10 KB Snatch (moderate weight, 5R/5L)
• 10s. Rest
• 5m Sprint (this is basically a jump forward and couple fast steps)
• 90s. Rest