4RFT:
5 Devils Press
20 Squats
7 Hang Snatch
25 Deadlift
12 Push Jerk
2 x 22,5 / 2 x 15kg
TC 20 min.

Optional Swim Workout
Warm Up
PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja
SIT UIMAHALLIIN.
Ota 2x rento 50m puolen minsan tauko välissä ja sit varsinaiseen treeniin :

WORKOUT
4x50m Pull, rest 30 sec bwn
100m swim, rest 1 min
2x 25m fast/sprint and 25m easy, rest 1 min bwn

take a break 2-3 min and then

2x50m Pull, rest 30 sec bwn
200m swim, rest 1 min
2x 50m fast/sprint and 50m easy, rest 1 min bwn

take a break 2-3 min and then

Jos mahdollista niin lyhyessä 25m altaassa. Sukella/ui veden alla 150-200m kasaan pätkissä. Mä menin
about 10-20m pätkiä aina ja liuoin veden alla, käden suorana jaloilla potkien ja välissä aina "rinta veto"

Miten meni ?

Dumbbell Snatch 3 + 3 RM
5 x (3 + 3 ) x Every 3:00

1.) Sotts press 5×5
2.) Tall clean 5×5
3.) Clean thruster + thruster 5 x 1+4
4.) Bench press 3×20

A: Smith machine Front foot elevated Split 3x8/leg
B: Hang clean from spotter, build up to 2rm
C: shoulder press 3x5
D: strict chin ups 2xMax

A,
For quality:
3x 6 L/6 R Eccentric Cossack Squats
Banded Hamstring Stretch, L 1:30 mins/R 1:30 mins
3x 6 L/6 R Eccentric Bulgarian Split Squat + Rock Backs
3x 6 Double Kettlebell Front Rack Box Squats, pick load

Double Kettlebell Front Rack Box Squats- 3 secs down and up

B,
For quality:
3x 6 Eccentric Dumbbell Roll Backs, pick load
3x 6 L/6 R Side Plank Reach Throughs
3x 6 Tempo Dumbbell Floor Press, pick load
50 Plank Shoulder Taps

Tempo Dumbbell Floor Press- 3 secs down and up
Plank Shoulder Taps- accumulate the total reps

A,
2 Banded Deadlifts, pick load

Every 1 min for 10 mins.

40-45% 1RM Deadlift

B,
Every 1 min for 10 mins: Banded Bench Press
2 Banded Bench Press, pick load

Every 1 min for 10 mins.

45-50% 1RM Bench Press

C,
4 rounds for quality of:
5 Strict Toes-to-bars
10 L/10 R Lateral Med Ball Toss, pick load
15 Barbell Good Mornings

42 pull up
30 snatch 50kg
42 target burpee
30 pull up
24 snatch
30 target burpee
18 pull up
18 snatch
18 target burpee

Split anyhow

Narrow stance front squat to a low box
10x2r @ 75%
Go every 36s.

Minutes 0-10: 30 seconds of rowing, 30 seconds rest
Minutes 10-20: barbell complex of 5 reps: deadlift, HPC, front squat, push-press, back squat
Minutes 20-30: rowing again, but ran last 4 rounds