Viikko 35 (1/4)
Maanantai
Warm Up
Air Bike or Bike Erg Warm Up
1:00 easy @60-70% effort
:30 moderate @70-75%
1:00 easy
:30 moderate/fast @75-80%
1:00 easy
:30 fast @80-85%

Metcon
2 sets
10/12 calories of AB or 12/15 cal Bike Erg , rest 1:00 bwn
2 sets
12/15 calories of AB or 16/20 cal Bike erg, rest 1:30 bwn
2 sets
10/12 calories of AB or 12/15 cal Bike Erg , rest 1:00 bwn

Goal is to keep pace mod/fast or fast on each interval, but we
dont want to burn out ourselfs on first rounds so use the pace
you can hold on for sure at the start and build up intensity on
later rounds.

Weightlifting / Strenght
then with barbell 2 rounds (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 cleans + 3 split jerk
rest 1 min bwn rounds
then start to build for clean weight and start workout

Every 2 min for 10 minutes (5 sets)
3-position squat clean (high hang, below knee, floor)
2 sets @ 65-70% and 3 sets @70-75% of 1rm clean.

rest / prepare for split jerk 5 mins

Every 2 min for 10 minutes (5 sets)
Split jerk x 3 reps
2 sets @ 65-70% and 3 sets @70-75% of 1rm jerk.

Strenght
Sledge Push for load 5x10-15m, rest 2-3 min bwn
add weight on each set and make last 2 sets heavy.

Cool down
2-3 min light cardio
2-3 min v-sit strech (hamstring, adductors, sides)
1+1 min leg across body strech