Rest day - what did you do?

Clean Pull + Hang Squat Clean ( Under Knee) + Jerk

2 x (1+1+1) x 65%
2 x (1+1+1) x 70%
2 x (1+1+1) x 75%
2 x (1+1+1) x 70%
2 x (1+1+1) x 75%
2 x (1+1+1) x 80%
2 x (1+1+1) x 75%
2 x (1+1+1) x 80%
2 x (1+1+1) x 85%

Back Squat

3 x 3 x 70%
3 x 2 x 80%

SO 2:00

Mobility

Strength

Snatch
Advanced A: 3*3 snatch balance
B: 5 sets of 1 halting snatch pull + 2 snatch
Novice: A: 5 sets of 1 snatch balance + 1 OH squat
B: 3*3 snatch pulls

workout

3 rounds
10 seated box jumps
10 sandbag squats
50m sandbag carry
200m run
200m recovery jog/walk

*aim to be consistent across rounds

Basic Condition 90 minutes.

16-18-20-22-24-26-28-30.... Calories
Row
Ski
Bike Ergo

*after every round 7 C2B

3*5 жимовой швунг

3*1 толчок со стоек

Conditioning:
Every 6:00 x 5 sets:
500 Meter Row/ 500m Ski/ 25-20 Cal AB
30 Air Squats
20 Sit-ups

*Score = slowest split

Basic Condition

Row 30 min. Every 2500/2000m 12 GHDSU

Bike 30 min. Every 5000/4000 12 GHD Hip extension.

Kumastako syvyydestä kyykäätte enemmän ATG vaiko 45 polvikulmasta? Tämä sama asia pitää muistaa soudussa. Ja ensiksi lation, sen jälkeen vasta yläselkä.