Aamu: 120 min

Skill: HSW practice for 20 min

1.Weightlifting
A. Clean + front squat + jerk – (12 to 15) x (1+2+1) @ 65+%, go every 60-90 seconds.
45 45 47,5 / 47,5 50 50 / 52,5 52,5 55 / 55 55 57,5

2.Strength
A. Rotate through A1 / A2 / A3 for 4 rounds
A1. Back Squat – 8+ reps @ 74-79%, rest 1-2 minutes before A2
Last set 12 reps
A2. Strict dip – 8+ reps @ AHAFA, rest 1-2 minutes before A3 >
Ring support hold for 25 sec
A3. Strict chin up – 5+ reps @ AHAFA, rest 1-2 minutes before A1
3*5*5 kg 8*5 kg

Ilta: 80 min

1.Strength
A. 3 sets of:
A1. 20 sec hollow hold into 20 hollow rock
A2. Body levers - bent single leg - 6 reps
A3. GHD hip extension - 15 reps
A4. Windshield wipers (lying) - 20 reps

B. 3 sets of:
B1. Side lateral raise
15*2,5 kg
B2. Bicep curls
10*20 10*15 lbs 10*15 lbs
B3. Sliders fwrd + bcwrd 10 + 10 m

2.Conditioning
Main set
A. 2 sets of 3 x 750m Row @ 0:04 – 0:10 faster than avg. 500m pace for 5km (see notes below), w/ 45 sec rest between intervals, 5 min rest between sets > scaled to aerobic threshold training
2.17.7, 2.15.0, 2.13.4, 2.10.2, 2.08.6, 2.07.0 /500 m

4.Walk for 5 minutes