RECOVERY

45-60 minutes of zone 2 bike/row/ski/swim/run etc.

Zone 2 heart rate zone is 60-70% of your max heart rate.
A rough estimation of your maximum heart rate is 220 - age.

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Banded march, accumulate total of 12:00 minutes.

A,
1x [ 1 High Hang Power Snatch + 1 Mid Hang Power Snatch + 1 Power Snatch ]
1x [ 1 High Hang Power Snatch + 1 Mid Hang Power Snatch + 1 Power Snatch ]
1x [ 1 High Hang Power Snatch + 1 Mid Hang Power Snatch + 1 Power Snatch ]
1x [ 1 High Hang Power Snatch + 1 Mid Hang Power Snatch + 1 Power Snatch ]
1x [ 1 High Hang Power Snatch + 1 Mid Hang Power Snatch + 1 Power Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
3 rounds, 1 min per station, for max reps of:
Kettlebell USA Swing@24/16kg
Kettlebell USA Swing@32/24kg
Kettlebell USA Swing@40/32kg
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

C,
For quality:
5x 5 L/5 R Single Leg Vertical Jumps
5x 5 Kneeling Jump-ups
5x 3 Broad Jumps

"BEC 55" HR Zone 2-3

Bike Erg 80/65 Calories
Run 400m
Row 80/65 Calories
Run 400m

** If you have to wait Ergos perform AMRAP:*

20 Lunge Steps
20 DeadBug
20 Push-ups

5 rounds, for quality

10 L/R DB bulgarian split squats
10 hollow rocks
10 v-ups
10 DB bent over rows

For time

40 cal row
40 KB swings
30 burpee bar touches
20 box jumps
10 muscle ups
20 box jumps
30 burpee bar touches
40 KB swings
40 cal row

TC: 26 min

Peaking
Päivä 6

A.1) Muscle snatch+power +ohs w/double bounce
1+1+1 10min

B.1) Back squat + Box jump
5×2+1 @90%

C.1) Snatch deadlift + snatch
5×1+1 @85%

D.1) Close grip floor press
5×2~heavyer then Last week

E.1) Dumbell lateral pull over
4×15

7x snatch complex

3x1 hang snatch + 1 snatch (75-85%)
4x1 hang snatch (85-95%)

3 rounds of:
5+5 Pallof presses
10+10 Side plank hip raises
30 Russian twists
Rest

20 min amrap

• 1 min Erg @80-85%
• 20/18/16/14….. Burpee Box jumps (lav Box + step Down)

In a 7min window:
800m Ski
400m Skillmill Run
Max DB Bench Presses 2x25/17,5kg in the time remaining

————— Rest 3min —————

For Time:
Total DB Bench Presses from workout above
400m Skillmill Run
800m Ski