PK-treenit toteutetaan omalla ajalla salilla tapahtuvan voimatreenin lisäksi.

On hyvä, jos tällä viikolla pystyt suorittamaan 3 PK-treeniä.
Peruskuntotreeneissä sykkeet saa pysyä matalina. Treenit saa tehdä kokonaan mukavuusalueella. Sykemittarin lisäksi mittarina voi käyttää sitä, että PK-treenin aikana pitää pystyä puhumaan. Älä tee liian kovaa! :)

Perform the following on every minute for 12 minutes:
Air Squat 5 reps
Push Up 3 reps
Burpees 5 reps
Stay the rest of the minute in plank postition.

Finish off with Tabata: KB swing (AHAP) and/or shuttle run.

"Bouncy House"

AMRAP 4
3 Rounds of
12 Deadlift
9 Hang Power Clean
6 Jerks @42,5kg
Time remaining: Max Cal Assault Bike

rest 4

AMRAP 4
2 Rounds of
12 Deadlift
9 Hang Power Clean
6 Jerks @60kg
Time remaining: Max Cal Assault Bike

rest 4

AMRAP 4
1 Rounds of
12 Deadlift
9 Hang Power Clean
6 Jerks @70kg
Time remaining: Max Cal Assault Bike

3 times to hit the fastest time

10 Hang Power Cleans @40%
20 Wall Balls

2 ring muscle ups
4 deficit hand stand push ups
6 toes to bar

Complete as many rounds as possible in 10 minutes of:

• 20 GHD sit-ups
• 205-lb. squat cleans, 5 reps

3 RM banded

Emom 16 min of:
- Odd min (increase 1 rep): 1 Full Snatch @ 75% RM.
- Even min (decrease 3 reps): 27 wall ball shots 9/6 kgs.

WEIGHTLIFTING PROGRAM: NO MISSES!!
1. front squat: 3, 2, 1, 1, 1, 1, 1 (record this weight)
2. Pwr snatch+snatch balance no dip+snatch: 1+1+1 x 5 sets
3. snatch: 1, 1, 1, 1, 1……no misses, go how you feel
4. 5 sets x 3 reps - snatch high pulls: (this is like elbows high and outside with the Burgener warm up, but taken from the floor. do not forget to finish with a high chest while driving then pulling bar up under the chin keeping elbows high and outside!!)
5. back extensions: 10, 8, 6….use weight if you can….not much
6. 100 ab mat setups using a weight behind the head while sitting up.
7. 1 MIN LUKE WARM SHOWER THEN 1 MIN COLD RINSE X 3 SETS!!!

15min EMOM
10 Wall Balls + 5 Handstand Pushups
10 Toes-to-bar + 5 Burpees
30 Double Unders + 10 Pushups