Skill & strength & conditioning Strength
120 min
1.Skill: HSW practice for 20 min
2.Strength
A. Front squat
B. 4 sets of:
B1. Quads machine
12*20 12*22.5 12*25 12*25 kg
B2. Hamstring machine
12*5 3*8*7.5
C. 6 rounds:
15 hollow rocks
15 arch rocks
15 seated pike leg raises > 12
60" rest
3.Conditioning
Row for 30 min PK1/PK2, NB/MB
Total 6154 meters
2.26.2/500 m
146/157
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