Painonnosto on mukava harrastus ,joka toimii erinomaisena oheisharjoittelu muotona lajiin kuin lajiin :)

Banded Pulldowns: 3 x 20. Rest 60s.

Consept bikeerg
50km in time

110 min
Warm up EMOM12 + 20 m HSW
1.Gymnastics
A. Butterfly practice
- 6 6 6 4 9 reps
B. Every 90 s for 12 minutes:
25 Double unders + 5 Bfly

2.Strength
A. Push press:
15 min to find todays 3RM

B. 3x3 Strict weighted chest to bar w/ 2s hold at top
- 7.5 10 12.5 kg

C. 3 sets of:
- 15 Deficit push ups - 10 kg plates
- 10 Supinated lateral raises (Heavy!) - 2 kg

Cool down for 5 min

AM: 80 min
Warm up: row 6 min + mob. 9 min
1.Rowing intervals
A. 7 x 1200 m Row
- Rest 2min-
- Tavoitteena sama vauhti kuin viime viikon tonneissa
1) 2.09.7, 156/170
2) 2.09.6, 167/177
3) 2.09.5, 170/179
4) 2.09.5, 171/180
5) 2.09.5, 172/181
6) 2.09.4, 174/182
7) 2.09.2, 173/180
Cool down: 5 min CT + 10 min mob.

PM: 130 min
Warm up EMOM14
- 20 butterfly pull up
1.Gymnastics
A. Light MU practice, no full reps
- SS 3 x 10
- RS 3 x 6
- TWB 4 x 2
- HTR 12 x 1
B. HS walk practice:
- Painonsiirtoharjoittelua
- Tasapainoharjoittelua (Näitä tehtiin HR)
- 15 m HSW

2.Strength
A. Tempo Front squat 3x3 @ 80% = 70 kg
- Tempo 05X1
- 3 Seated box jumps after sets - 30" box + 15 kg plate
- Rest as needed
- Scaled to 67.5 kg - 2 3 2 reps

B. 3 sets:
15 m Death march - 25 lbs
10 Ring face pulls
25+25 s One leg ring plank
-Rest 90s-

• 3 Round of:
Plyo Box Burpees Jump Overs (60/50 cm) 15 reps
Row 50 Kcal
3:00 rest each round
Ogni round va trattato a max effort!

Warm up(0:00-15:00)
Rowling-5rds
Penalty=burpees
followed by…

:45 sec
Easy Bike 
Active Spidermans

:30 sec
Medium Bike 
Active Samson

:15 sec
Faster Bike 
Push-ups to Down Dog

Mobility(10:00-15:00)
Child's pose-1:00 min

Skill/Teach(15:00-30:00)
Bike
Knees in
Use arms

Row
Fast handle
Sprint start

Full Stroke 
Just Arms 
Arms And Torso 
Quarter Slide 
Half Slide 
Full Slide

Transitions on row
Straps lose

Pull ups
Wrap thumbs

Toes and hips
Remain hollow and lead way up with toes forward.

Prep:
10 Scap Pull-ups 
5 Kip Swings 
1-3 Strict Pull-ups 
3 Pull-ups

Subs
In order of preference for stimulus 
Reduce Repetitions 
Jumping Pull-ups 
Ring Rows

Run through(35:00-40:00)
5 Calorie Bike 
4 Calorie Row 
3 Pull-ups
then Partner goes.

Metcon(35:00-60:00)
Teams of 2
AMRAP 20
15/12 Calorie Schwinn Bike 
12/9 Calorie Row 
9 Pull-ups
Alternate rounds

Opt(12)
1000m row
5x50m sprint
3x6 dip/ring dips super with strict pull ups
3x3 bent over row

Finisher
30 w-raise
30 pvc pass through
60 slow bicycles
1 min samson stretch
1 min chest opener

20 min Amrap

• 2 Pegboard ascents 3m
• 5 Sandbag to shoulder 75kg
• 20m Handstand walk

Every 2m Handstand walk count as a rep

14 min AMRAP

3 x lisäpainorinta tankoon käsipaino jalkojen välissä
3 x tiukka HSPU
12 Lisäpainoboxin ylitystä (käsipainot käsissä)

10 x joka 1,5 min
odd: 3 etukyykkyä, korottele joka kierroksella, tavoitteena PR
even: 1 L-sit rope climb / 3 jaloilla