3x3 Heavy Quality

4 x 2

AHAFA (As Heavy As Form Allows)

(~92,5% of 1RTM)

3min rest between sets

5x5, go heavy

5 rounds:
15sec thrusters 60/40kg
45 sec rest
15 sec weighted pull-ups
45 sec rest
15 PA burpees
45 sec rest

Weighted pull-ups 20/10kg

toistoja aina niin paljon kun
ehtii 15 sec. All-out treeni
eli kaikki mitä lähtee irti.

Swim for 1000 meters

5x6 Back Squat
Try and start heavy and work around 70-75%

päivän maksimi.

Back squat 6 x 3

• same weight as on Jan 1st. (3 x 3)

3-4 kierrosta laadullisesti:

8+8 single leg kb dl 16/12
10 ring rows
15 air squats
10 hollowrocks
10 archrocks
45s row

For time with partner:
500-400-300-200-100 meter row (x2)*

*Pari kannattelee kuulia front rackissa, kun toinen soutaa

• Timecap 16min