Push Jerk 5 RM

Tempo Bench press

5 x every 4 min
3 reps
80% of 3 RM

4-3-X-2

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Goal & Intensity:
-Build upper body max strength and control under load. Same load trough out sets.
-This is our second session using tempo — we continue to develop muscle tension and position awareness ahead of the 13.8. test.
-Controlled eccentric and pause make each set demanding even if the load is not maximal.
RPE 8 — sets should feel heavy but allow for solid form throughout.
-Focus on an aggressive press during the “X” phase and keep driving your leg to the floor.
Training Focus:
Tempo bench press builds max pressing strength and improves force production from a paused position.
Especially valuable for athletes looking to improve pushing power or performance under fatigue.

AMRAP 15

5 Strict Pull-Ups
10 Push-Ups
15 Air Squat
1-2-3-4-5-6-7...Etc.
Deadlift 120/90kg

For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
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option 2
For time:
400-m run
30 knees-to-chests
400-m run
5 wall walks
400-m run
30 knees-to-chests
400-m run
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option 3
200-m run
20 hanging knee raises
200-m run
5 inchworm + push-ups
200-m run
20 hanging knee raises
200-m run

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Goal & Intensity:
- This bodyweight workout will challenge your core stamina in different ways.
- Prioritize full range of motion wall walks if possible. If you can climb the wall fully without losing control or bending your elbows, but the volume is too high, reduce the to 5 or 7 reps as needed. If you can’t fully climb the wall without losing a straight arm, scale the range of motion as well.
- Following the workout, we will perform some skill work, focusing on strengthening the posterior chain. Afterward, stick around to spend time stretching before leaving the gym.
- 12:00-18:00.
- Moderate time domain pyramid-style workout.
- Run efforts in 2:15 or less. 3+ wall walks per minute. Toes-to-bars in 3:00 or less.

6 kertaa, 75-80% snatch maks.

1 high hang power snatch + 1 hang power snatch + 1 squat snatch

Lepää 2-3 min.

3 kierrosta

30+30m single arm front rack KB carry
30+30m single arm KB farmer carry
30s hollow hold

KB 32/24

4 kertaa, 4 min työtä / 2 min lepoa:

50 DU´s
5 bMU/4 C2B & 4push-ups/3 pull-ups & 3push-ups
10 power snatches
15 T2B.

RX´d: 40/30. Pyri joka kierroksella tekemään vähän enemmän toistoja.

Flow: Tee niin monta kierrosta kuin ehdit 4 min aikana. Aloita uusi setti aina alusta.

EMOM x 12

4x3 power clean
4x2 power clean
4x1 power clean

Build in 17 minutes Heavy Set 10.
+
Back Off Sets 2 x 8 @ 70-80% OTD. Go Every 2:30

Front Squat

3-3-3-2-2-2, building heavy ( RIR 1+ each set )

Go Every 3:00