90 Minutes HR 1-2

You can change Ergos as you like

RECOVERY

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

Zone 2 -sykealue on 60-70% maksimisykkeestä

Light Ergo with Sprint

6 Rounds :

2:40 Easy Pace Row. Sprint 0:20
2:40 Easy Pace Bike Ergo. Sprint 0:20
2:40 Easy Pace Echo Bike. Sprint 0:20

Score : Peak Watt of each Ergo. Example Row : 346w, Bike Ergo 532w, Echo Bike 600w

LÄMMITTELY
2 kierrosta, 1min/liike
- Pöytänosto - lantio käsien väliin
- Kahvakuulien kanssa polvennostot
- Istuen käsien avaus taakse yläviistoon
- Yhden jalan seisonta polvi ilmassa - painon siirto jalan ali
- Mittarimato + olkapää kosketukset

VOIMA
Maastaveto 3 x 15
Kulmasoutu 3 x 15

EMOM 8min
10m Askelkyykkykävely OH tai 10x Toiminnallinen askelkyykky thruster
8x Stepperille/boxille nousu
6-10kcal Soutu/hiihto/pyörä
10x Etuheilautus

8 sets of:
1 Clean Pull + 1 Pause Power Clean + 1 Power Clean
Set 1: @60%
Set 2: @65%
Set 3: @70%
Set 4: @75%
Set 5-8: @80%
- Pause in the catch of clean for 2 seconds
- Rest as needed

Strict chin-up

10 x 3, go every 60-seconds

– Choose a weight that is challenging AND you feel confident you can hit for 10 sets of 3 on the minute.
– IF you can hit all 10 sets, go a little heavier next week

Chest Supported Dumbbell Row 3 x 10

One Arm Front Raise 3 x 14, alternating

30 MIN

• 1 min Erg @85%
• 1/2/3/4/5/6… rounds of DT complex

1 round of DT complex today:

• 3 single handed Deadlifts w 1x24kg kb
• 2 hang Cleans w 1x24kg kb
• 1 Push Press w 1x24kg kb

One round is both left and right

10x2min on / 1min off
15cal row + 15 box over jump +15 ring row + 15 wallball + 15 v-ups + 15burpee.
After 15 burpees 15 v-ups + 15 wallballs and so on.

A:
Skill Primer
Tempo Snatch Deadlift, Low Hang Muscle Snatch & Snatch Balance (5-8 sets x 1+2+2/ 0:05 from floor to hips)

B:
Low Hang Snatch & Pause Snatch
(8 sets x 1+1 / 60%-70% / 0:03 pause below the knees )