Aamupäivä: 120 min

1.Weightlifting
A. Clean and jerk – (12 to 15) x 1 @ 65+%, go every 60-75 seconds.
45 45 47,5 / 50 50 52,5 / 52,5 55 55 / 57,5 60 60

2.SPP (Skill)
Barbell
A. Power clean and jerk – 50 repetitions for quality, in sets of 5 unbroken reps @ 30-40%1RM
Time cap. 7-minutes
Done in 6.26 @ 25 kg

Unilateral work
B. Turkish get up (with a KB) – In a 7 minute window, accumulate as many high quality repetitions as you can. Alternate sides on each rep.
Result: 21 reps @ 10 kg KB

3.Conditioning
WARM UP
A. Lunge and/or Thoracic Flow
B. Row/AB/Ski erg (your mix of choice) – 3 x 3 minutes, gradually increase pace
C. Row 4 rounds: 1 min on : 1 min off
Rounds 1 and 2 – low rate (<24 strokes per minute (spm)), gradually increase power
Rounds 3 and 4 – medium rate (24-28spm), gradually increase power

Main set
A. 2000m Row Time Trial
Total time: 7.56.6
500m avg. pace. 1.59.1/500 m
500m lap/split times. 1.58.4, 1.58.9, 1.59.4, 1.59.9
Avg. HR. 178
Max. HR. 189
HRR (HR recovery). 176
HRRD (HRR differential). 13

4.Cool down
A. Walk for 5 minutes or until your HR comes back down < 100bpm
B. Lunge and/or Thoracic Flow

Ilta: 90 min

1.Skill
A. Ring muscle up practice for 60 min
Progressions
8 muscle ups
B. HSW practice for 15 min