6 Kierrosta laatua vastaan: (You go, i go)
15/10 Cal soutu/pyörä
14 Askellus boksille vuorojaloin
12 Gorilla soutu vuorokäsin
10 Käsipainon siirto lankussa vuoropuolin

OTM12:
Odd: 6-10 Pull up/Jumping pull up/ring row
Even: 6-10 HSPu/HSPU from box/pike push up

Workouts of the week 10 hours, x 6
Week 3/3

120 min

1.Strength
A. Bench press

B. Bar dips
8, 10, 8, 10

2.Metcon
In paris, 5 RFT:
A)
Bike
B)
15 GHDSU
10 DB hang clean & jerk
15 box jumps
Time: 22.05

3.Accessory
3 sets:
- Arnold press
- Lat raise
- Bicep curls

75 min

• Back squat
• SL leg press
• Hip thrust
• Bulgarian split squat/smith lunge
• Quad extension
• Abduction

125 min

1.Strength
- Pull up - 17, 10, 9, 8
- Bench press
- Bent over row
- Cable row
- DB shoulder press
- Straight arm lat pulldown
- Lateral raise
- Face pull
- Bicep curl Z-bar
- Bicep curl DB's

2.Aerobic work
10 min AB

40 min
Easy bike

80 min

• Lunges
• Hip thrust
• Leg press
• Glute kick back
• Hamstring curl lying + sitting
• Abduction

135 min

1.BMU
- 20 reps

2.Strength
Shoulder press

3.Metcon
A. EMOM16
1) 8 CTB + 20 DU
2) 12 cal row
3) 8 BJO + 10 KBS 24 kg
4) 8 cal bike

Rest 4

B. EMOM16
1) 8 pull up + 8 push up
2) 12 cal row
3) 8 BJO + 10 KBS
4) 8 cal bike

4.Accessory
2 sets:
Arnold press
Side lateral raise
Bicep curl

1500/1200 m Row
1200m Run

Rest 3 Minutes

1000/800m Row

800m Run

Rest 3 Minutes

500/400m Row
400m Run