Penkki stopilla 5x5x65%
Plyo-push-ups 5x3
Vipunostot eteen käsipainoilla 4x12-20
Ojentajat käsipainoilla 4x8-12

• For Time:
BB Deadlifts (85/55Kg) 50 reps
Assault Bike 50/40 Kcal
DB Box Step Overs (60/40 cm) (22.5/15Kg) 50 reps

MORNING: 20 min aerobic work
1 min walk/1 min run
HR 112/132
6.59/4.23 min/km

EVENING: 150 min
JG rest day

1.Own skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 20 min
- Drills
- Bfly attempts in sets of 3 x 13

2.Weightlifting
A. Every 2 min for 16min:
Power clean + 2 FS
- Build from 50% of weakest movement to 80% of weakest movement

3.Conditioning / Sustainable sport specific intervals:
A. 8 sets of 2min on/ 1min off:
- 5 TnG Power clean (noin 85% arvioidusta tng vitosmaksimista) - 42.5 kg
- Row for meters @ rpe 14-15

Row meters increase 5-10 m every round
Results: 390, 404, 410, 410, 414, 415, 415, 412 meters
HR: 176/191

4.Accessory
A) KB single arm press 3x8+8 - 8 8 8 kg
B) Single arm bent over row 3x 8+8 - 30 30 30 lbs
C) Side plank rotations 3 x 20+20 - done

Shoulder press 4x5@82,5%

Every 2 minutes x 10

2 hang squat cleans @ 84%

Optional Accessory
GYMNASTIC STRENGTH

Gymnastic ab-work video

1-2 rounds, go by feel

“My Fitness Party”

5 Rounds

Minute 1: 50 Double Unders

Minute 2: 25/20 AbMat Sit-ups

Minute 3: Max Calorie Bike or Row

Minute 4: Rest

(alkulämpät: karhu x2, ankka x2, rapu x2)

Maastaveto 2x6x70%

Pystypunnerrus 3x10

Suorinjaloin mave 3x10

Goblet-kyykky 3x10-15

Pause bench 4-4-4-3

Amrap 10:

10 cal row
15 burpees