• 3-…-3 of:
BB Hang Squat Clean 3RM

Row: 10 x 1000m. Goal is to stay just under the anaerobic zone. 2 min rest between sets.

Progressio 1/2

progressio 1/2

10-15min easy pace run or bike PK1-2
.
.
3-5rounds:

3min ON / 1min OFF
1) bike
2) row
3) ski
4) echo
.
.
10-15min easy pace run or bike PK1-2

JUOKSUKAUSI IS BÄÄÄÄÄÄÄÄÄÄÄÄK!!

Perjantaisin jatkossa treenissä mukana aina juoksua 😎 juokse matolla tai ulkona

EMOMx40
1-2) 200-300m run
3) 1-2 rounds of ”Cindy”
4) rest

Cindy:
5 pull ups
10 push ups
15 air squats

• jos Cindy tuntuu helpolta niin tee vaiks liivillä (miksei koko treenikin 😈)

A,
Hang Snatch 3-3-3-3

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

B,
For time:
Row, 1000 m
5 Bench Press, 85% 1RM
Row, 800 m
4 Bench Press, 85% 1RM
Row, 600 m
3 Bench Press, 85% 1RM
Row, 400 m
2 Bench Press, 85% 1RM
Row, 200 m
1 Bench Press, 85% 1RM

Goal
Sub 20 min

C,
3 rounds for quality of:
10 Wall Planks
10 L/10 R Side Plank Reach Throughs
10 Dumbbell Bent Over Flies, pick load
Rest 1:30

3 rounds

A)
2min AMRAP
12/10 cal row
8 thruster 42,5/30kg
AMRAP double unders

1 min rest

B)
2min AMRAP
12/10 cal row
8 overhead squat 42,5/30kg
AMRAP toes to bar

1 min rest

• kaikki setit kolme kertaa

4 rounds for time:
9 Pull-ups
12 Alt DB Snatches 22,5/15kg
15 Burpee Line Hops

10 sets:
1 Squat Clean
- Build to 70-80% of your 1RM Squat Clean over the course of the 10 sets
- Rest as needed