unilateral KB front rack hold TABATA

dead bug on bench w. KB on toes 4x5/5

deadlift 3x5 @rpe 8

LÄMMITTELY
Soutu tiiminä / parin kanssa 8-10min
Parina: 1min toinen tekee, toinen lepää
Tiiminä: 30s. yksi tekee, toiset lepää

Kehonhuolto/availut
1. Kissa - Lehmä --> vk kanssa
2. LLA/AKK - kobra
3. Lonkan kierrot istuen jalan nostolla eteen
4. 90/90 lantion ojennuksella
5. Lisko
6. Kylkimakuulla yläraajojen ojennus
7. Kylkimakuulla vartalon kierto punnerruksella kp

VOIMA
Liikepari 1
A) Takakyykky x 6-8
B) Yhden käden tuettu kulmasoutu x 6-8/käsi

Liikepari 2
A) Tuulimylly istuen / seisten x 6-8/puoli
B) Suorin jaloin mave x 6-8

Alternate B1 / B2

B1. Push press,rest 1:30 before B2
3 x 6 @ 75-80%
1 x 6+ @ 75-80%

B2. Strict chin up,rest 2:00 before B1
3 x 6 @ 75-80%
1 x 6+ @ 75-80%

– Do your first set @ or around 75%1RM push press/chin up, then build up within the percentage range if you can over the remaining sets
– The final set is 6 or more reps @ the same weight or heavier than your previous set
– Calculate B2 % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull-up of 30kg, then you calculate from 80kg+30kg = 110kg)

Power snatch (TnG)

Build to 5RM for the day
+
2-4 x 5 @ 85-90% of 5RM, go every 2:00

– Build to a 5RM for the day touch and go (TnG) power snatch
– Once you’ve hit your 5RM, you have 2-4 back off sets of 5 @ 85-90% of your 5RM

Run intervals

2-3 sets
1600m @ 10k pace
400m @ jog recovery
+
4-6 sets
300m @ 3-5k pace
1:00 walk/jog recovery

Number of sets. Only do the final set/two sets if you’re still running well and strong (vs surviving). Go for quality > volume.

5k pace. If you don’t (most likely) have an actual 10k time, you can add +10-15 sec to your 3k time trial pace (per km) from the last block. For example: 12:00 3k = 4:00/km + 0:10-0:15 (for adjustment) = estimated 4:10-4:15km/h pace.

10k pace. If you don’t (most likely) have an actual 10k time, you can add +20-30 sec to your 3k time trial pace (per km) from the last block. For example: 12:00 3k = 4:00/km + 0:20-0:30 (for adjustment) = estimated 4:20-4:30km/h pace.

Shoulder press + push press + power jerk

1+1+1

Shoulder press + push press + power jerk

2+2+2

Penkkipunnerrus
Nousu 2x, v1-v0

Emom 15
1) 10 Istumaannousu
2) 6+6 Kp-tempaus
3) 30s Hyppis
4) 6 Mave
5) Lepo

Kaverikivaa
By in:
- 150 DU (300 SU)
- 50 Thruster

Then:
50-40-30-20-10
- Cal Ergo
- Am. Heiluri
- Punnerrus

Jakakaa toistot miten parhaaksi näätte

Jokaisen kierroksen (kaikki kolme liikettä) välissä yht. 200m Farmarikävely 2KB

By out:
- 150 DU (300 SU)
- 50 Thruster

TC: 45min

50 Minutes Of :

15 KBS 24/16kg
10 Pull-Overs ( Plate & Medball )
60s + 60s Lat Stretch¨
15 Goblet Squats 24/16kg
10 Prone Scorpions
3-4 Minutes Cardio
10+10 Shoulder External Rotation w/ DB
14 Side to Side Shoulders
60s + 60s Couch Stretch¨
5 Jefferson
3-4 minutes Cardio