42195 m

Warm Up

Löytyy taululta

Strenght (15-20 mins)
Bench Press 3-3-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon
5 rounds
40s of double unders or single unders
6-12 pull ups / hardened ring rows
3-5 hspu / box hspu / a-push ups

rest 5 min

5 rounds
40s of double unders or single unders
6-12 V-ups
2-3 wall walks / inch worm + push ups in place

EMOM x 10

2 power clean + 1 jerk 60-70%

BE FAST / Not too heavy

3RM in 20min: Hang Power Snatch

Don´t exceed the time limit. Go by feel

EMOM 10 (2rounds):
9/7 Calories
- Row
- Ski
- AB
100m Run
Rest 1min

EMOM 10 (2rounds):
11/9 Calories
- Row
- Ski
- AB
100m Run
Rest 1min

Rest day - what did you do?

Raakatempaus pause polven päältä
4x 2 65-75%

Tempaus
3x 2 75-80
3x 1 83-88%

Tempausveto + veto polven alta
4x 1 + 1 90-100%

Warm Up
2 rounds
2 min cardio machine
20 step back lunges
20 mountain climbers
:40 Plank Hold

Strenght
Step Back Lunges 5x10 reps (vuorojaloin), building in weights
rest 1.5-2.5 min bwn sets

Metcon
Emom 20
1) DB Snatch x 8-12 reps
2) Strict Pull Ups or Hardened Ring Row x 4-6 reps + Push Ups x 6-12 reps
3) Kb Goblet Squat x 8-12 reps
4) Burpees x 8-12 reps
5) rest minute

E4mom x6:
10 jumping pull ups
15 kbs
150-250m row

Tavoite: <2min / kierros, TC 2:30 / kierros.

Skaalaus: Pyri tekemään kbs:t putkeen tai max. 2 osassa, soutu alkuun RPE8. Pyri pitämään kierrosajat mahdollisimman lähellä toisiaan, eli ei täysillä pilttuusta ulos.