1-2-3-2-1 Rope Climb
15-12-9-12-15 Floor Press @ 40/25kg
TC: 15 min.

Power snatch daily max
Db strict press 4x10

In 45 minutes max calories

Start 20 cal. add one more each

Bike 20
SKi 20
Row 20

READ ALL NOTES AND FOLLOW THE GUIDELINE.

IF POSSIBLE, PERFORM PRIOR TO CLASS.

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When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. Yet with good form. Don't let the ego do the lifting, you will get hurt.

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Week 2 workout for narrow grip bench press:
Using the example above, if your 1RM is 100kg, you calculate all your percentages from 90% of that max, or 90kg.

Take a video of the last set and put it in the google drive.

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Set 1 @ 70% x 3
Set 2 @ 80% x 3
Set 3 @ 90% x 3+

Run/Bike/Run/Ski

• Ohjeistus:
• Etene rennolla vauhdilla, matalilla sykkeillä.
• Voit käyttää yhtä tai useampaa menopeliä.
• esim. : 10 rds: 2min. Row / 2min. Bike / 2min. Run

EMOM10
1. 8-12 T2B
2. 30-50 DU

Valitse itsellesi sopiva toistomäärä niin, että jokainen sarja menee hyvällä tekniikalla UB.

AMRAP 15'

12 Box Jump Overs @60/50cm

10 Toes to Bar

12 cal Row

EMOM 8': 1 rope climb
Usa swing 4x16

Conditioning
30:30 sec
50 Burpee
50 DU
50 T2B
50 MB Clean 9/6kg
50 Hand release push up
50 Ring Row
50 KBS 24/16kg
50 Russian twist 20/15kg

TC 40min!

@70-80% HR

FOCUSE ON YOUR HR!!!!

4 rnds, 20s. each, 10s. rest b/w
Hollow Sliders on bench. Can be done on a rower as well
Front Lever Pull Down Holds
Jumping Lunges
Windmill L
Windmill R

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**
Clean & Jerk, aina lähtökohtaisesti kyykkyyn ja split jos ei muuten mainita.
**

2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to split)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and jerk

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Clean & Jerk off the blocks
2 reps each set, perform 1 clean, then 1 jerk and repeat.

Set 1) 70%
Set 2) 75%
Set 3) 75%
Set 4) 77.5%