Warm-up:

With running clock:
Start at 80 RPM and increase RPM by 1 every minute. After 5:00 minutes increase RPM by 1 every :30s.

ex.
1:00 min @ 80 rpm
1:00 min @ 81 rpm
1:00 min @ 82 rpm
1:00 min @ 83 rpm
1:00 min @ 84 rpm
:30s @ 85 rpm
:30s @ 86 rpm
…..
:30s @ 93 rpm
:30s @ 94 rpm

---

Bike workout

20:00 minutes max watt test.

Max watts on concept 2 bike erg in 20:00 minutes.

*Ota harjoituksesta talteen “avg watt” -lukema harjoituksen jälkeen. Tulosta käytetään laskemaan vauhdit tuleville harjoituksille.

__

Bonus:

3 rounds of:
2:00 min lateral barbell step over
2:00 min lateral barbell step under

3 sets of plate pinch hold. :30s work /:30s rest

---

For time:

100m Handstand Walk

TC 10

1:00 + 1:00 Banded Lat Stretch
1:00 + 1:00 Pigeon Pose
1:00 + 1:00 Child Pose on Box
1:00 Squat on bottom

EMOM 9

1 min : Machine
2 min : 5 Ring Rows + 10 Sit Ups + 15 Air Squat
3 min : Free Standing Handstand hold Practice

Warm up
2 rounds
1 min easy pace with 3 machines
45 sec easy/mod pace with 3 machines

pientä venyttelyä yleisesti muutama min ja homma tulille.

Metcon
EMOM 20
min 1 - rowing
min 2 - ski or burpees
min 3 - ab / bike erg
min 4 - rest
30 sec of moderate pace working and 30 sec rest

Weightlifting
barbell Warm up for snatch 5
3 snatch pull + 3 muscle snatch + 3 snatch pp behind neck + 3 snatch balance
repeat 2 times
then warm up lifts for snatch and start workout

Emom 4
3-pos snatch @50-60%
high hang, above knee and below knee (all should be squat or low catch power snatch)

rest 2-3 min and next

Emom 8
1 snatch pull + 1 power snatch + 1 snatch @60-70%

Accessory Work
3 rounds
5 high box jumps
10+10 single leg RDL
15 banded hip bridges
rest 1.5-2 min bwn sets

Cool down
2-3 min light cardio
1-2 min pec smash with tennis/lacrosse ball (each side)
1-2 min wall pec strech R/L
1-2 min calf smash
1-2 min calf/achilles strech (each side)

5 Sets x AMRAP 2

1 Minute : Front Rack Hold 60/42,5kg
2 Minute : Max TTB

Rest 1 minute between sets.

• Take the bar from floor or a rack for the front rack hold
• The toes to bar do not need to be completed unbroken. Break as needed during that minute.

AMRAP 5 x 5 Rounds

500/400m Row
Max Rounds of "The Chief"

Rest 1 minute between rounds.

Round of "The Chief"
3 Power Clean 60/42,5kg
6 Push Ups
9 Air Squat

• Pick up where you left off your rounds of The Chief.
• Score : Total rounds & reps of "the chief"
• The Row matters less than your round of "the Chief" in this workout. Aim to row moderate - fast pace but your pacing here should not drastically impact the work that follows. -Aim for touch and go sets on barbell.

For total Load:

5 sets of 2

Tällä viikolla treenien kesto hieman lyhyempi. Tämän viikon jälkeen alkaa seuraava 13 viikon jakso.

3 Rounds:
1 Minute Machine
5 Goodmorning
5 Back Squat
5 Elbows Rotations
5 Strict Presses
5 RDL
5 Front Squat

Build to a heavy Single

15min
100m juoksu
Max toistot tiukka leuanveto

Aina kun tulet tangosta alas, lähdet juoksulle. Tulos on leuanvedot yhteensä.