Viikko 3
Treeni 1
Warm Up
3 rounds
1:00 rowing
4-6 strict chin ups
30 weight supported flutter kicks (5/10kg)
20 lunges

Strenght
Back Squat 10,8 and 3x6 reps @57-62-67-71-76% of 1rm
Front Squat 3- 4x5reps @1x60, 1x70% and 1-2 sets @75%
rest 2-3 min bwn sets
Keskity laatuun kyykyissä ja pitämään liike hallittuna.

Metcon Rowing Program practise 4
1000m @1.46/500m (5km goal pace)
rest 2 min
3-5x500m row @1.37-1.40 (2km goal pace) mene nämä nousujohteisesti.
rest 1 min bwn
Masters urheilijat 3-4 kertaa tuo 500m.

Accessory
3x10/10 back rack reverse lunge
3x12/12 single arm kb row
3x1:00 front plank + 10/10 landmine twists
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio