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

SKILL- Kipping Swing

1. 3x10-15s Active Hang on bar in Hollow pos.
2. 3x5 Hanging Hollow Box Drill (box front)
3. 3x5 Hanging Arch Box Drill (box behind)
4. 3x5 Banded Beat Swing
5. 3x5 Kipping Swing

Rx+:
1: Hold a light DB between feet
2-3: 2-3s pause at hollow/arch pos.
4-5: 3x8 reps

WOD

AMRAP 12 Minutes
12 Tuck-up
6/6 Dumbbell Thruster@15/10kg
48 Simple Under

Rx+: V-up, @22.5/15kg, 24 Double Under

ACCESSORY

3x
15 Banded Face Pull + External Rotation
12/12 Single Arm DB Scapula Shrugs