Paused front squat5 x 2 1 second pause on the bottom *Go easy with weights. GymnasticsEMOM16 1. Rope climb 2. HSPU / Pike push up 3. DU 4. Rest *Choose how many reps you want [...]

Pull-ups5 x 3 Can be weighted, bodyweight or scaled. Pull ups5 x 3 Can be weighted, bodyweight or scaled. Bench press5 x 3 *Go easy with the weights, good technique. Core3 x 10/10 Hollow flies [...]

Power snatch5 x 2 power snatch *all the sets with about 75-80% from 1rm performed every 2 minutes Macho Man”Macho Man” EMOM for as long as possible 3 power cleans 3 front squats 3 push [...]

Deadlift75% of 90% 1RM x 5 reps 85% of 90% 1RM x 3 reps 95% of 90% 1RM x 1+ reps *If you did these last week, use the same percentages. If you didn’t and [...]

Shoulder PressShoulder press 75% of 90% 1RM x 5 reps 85% of 90% 1RM x 3 reps 95% of 90% 1RM x 1+ reps *If you did these last week, use the same percentages. If [...]

Clean & Jerk5 x 2 power cleans + 1 jerk *all the sets with about 75-80% from 1rm OR with a weight that feels challenging but possible to focus on technique, performed every 2 minutes. [...]

Conditioning6 x AMRAP5 with 2 min rest Alternating between A & B A) AMRAP5 Row/Bike 15/12 cal 12 Box jumps 9 Thruster B) AMRAP5 Run 200m 12 Wall balls 9 T2B Barbell @42.5/30 CoreEMOM5 5 [...]

LepopäiväRestday - What did you do?

Back Squats70% of 90% 1RM x 3 reps 80% of 90% 1RM x 3 reps 90% of 90% 1RM x 3+ reps *If you did these last week, use the same percentages. If you didn’t [...]

LepopäiväRestday - What did you do?