Warm-up:

3 rounds of:
1:00 min row erg
20 Cossack squats
8+8 1-Arm upright row with dumbbell
6+6 1-Arm overhead squats
20 Knee tucks
3-5 High box jumps

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Snatches

Build up to a heavy, but fast set of 4 snatches.
* No “touch and go”
* No dropping the bar
* 2 sets with same weight before adding more weight
* Use around 20:00 minutes.

Deficit (5cm) snatch pull, 3 x 5 @ 110% of heaviest set of 4.

Bench press

2 sets of 10 with 3-4 “reps in reserve”
2 sets of 8 with 3-4 “reps in reserve”
*Rest around 2:00 minutes between sets.

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Rowing intervals

1500m - Damper 4-6
Rest 1:30
250m - Damper 2-3
Rest :30
250m - Damper 2-3
Rest 2:00
1000m - Damper 4-6
Rest 1:00
500m - Damper 2-3

*Ajatus damper:n vaihdossa on totutella raskaampaan sekä kevyempään vastukseen. Pyri soutamaan matkat vauhdilla, jonka arvioit olevan noin 80-85% omasta maksimista: tuntuman pitäisi olla erittäin hengästyttävä, mutta hallittavissa oleva. Hidasta, jos huomaat puuskuttavasi hallitsemattomasti.

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Bonus:

4 sets of 15 Skull crushers
4 sets of 15 bicep curls with barbell
*Rest 1-2 minutes between sets. 4-5 reps in reserve.

Core:
3x
18 Sit-ups
1:00 min plank hold
24 Flutter kicks

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