STRENGTH (6/7)

Back Squat 8x1, tempo 42X1

RPE 4 to 4+ 

4sec down, 2sec hold at the bottom, explosive up, 1sec hold at the top

Bench Press

5 Sets Of Five. After Each Set 3-5 Strict Pull-Ups/Weighted Pull-Ups

Go Every 3:30

Front squat

4-3-2-10+

E3MOM / last set 75% of daily 2rm / max 20rep

Shoulder Press
For load
5-4-3-2-1
go every 3 min
- add 1-3kg to last time 29.3.

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Goal & Intensity:

• Build upper-body strength and control.
• Execution: Perform shoulder presses with descending reps, adding 1–3 kg from your last session (29.3.).
• Progress: Increase weight gradually and focus on clean execution.
• Tip: Engage your core and maintain a steady pace for each lift.
• RPE: 8

EMOM 8 ( Work 0:40 / Rest 0:20 ) AMRAP

Odd : Shuttle Run
Even : Burpees to Target

Week 1 of a 6 Week progression
Front Squat
5x5 @75%

Stick with the percentages, this should feel easy! same weight throughout

Deadlift ( Deadstop )

6-6-4-4-2-2-1-1

Building up to 93%

Go Every 3:00

2 Rounds :

12:00 Bike Erg 100-110% @ FTP 20

• Row 12 minutes @ 40 - 60% @ FTP 20 -

DL

10 - 10 - 10 - 10
70%max, rest 2 min

8 Rounds For Time:
10 Burpees
8 Toes-To-Bars
3 Clean & Jerks @70%
- You go I go per round with a partner