Total 90min
A. WU: 500m row, 2 rounds: 5 jump-push-ups, 15 abs, 15 backs, mobility

B. Olympics, Jyrkin tunti
Taitoharjoitteena aurinkotervehdys
Työntö varpailtaan päänpäältä
1. Työntöveto + rinnalleveto samoille jaloille + työntö
25, 30, 30, 35, 40, 40, 42.5
Tempaus nivusesta, minimivauhti
3x15 3x20 3x20 2x22.5 25 27.5
Tempaus maasta
27.5, 30, 32.5, 35, 37.5, 40 PR 42.5 ei 30

C. Strength
Shoulder press max + volyymi

Total 105min
A. WU: 500m row, 3 rounds: 10 abs, 10 backs, 3 jump push-ups, mobility

B. Push press, 1 RM max test
HBBS, max
FS, volyymi
Pull-ups, volyymi 8 (6,2) 8 (6,2) 8 (4,2,1,1)
Weighted sit-ups with ls 1x5x20kg 1x3x20kg+9x15kg 12x15kg

C. Skillwork: KPU practice for 15min

D. Post WO: 500m row

5x5 OHS with 3 s pause at the bottom.

Total 65min
A. WU 500m row, 3 rounds
5-3 high box jumps: box+25 x5, 25+25 x5, 25+25+10 x3
10 KB snatch 8/12kg

B. Skills: HSPU practice for 15min
1 abmat 3,3 RxD: yrityksiä

C. Metcon, 3 rounds for time:
500m row 1.58, 1.58, 2.02
20 KBS 16kg 20,20,20
50 DU osissa
Result: 15.03
Rounds: 4.33, 5.14, 5.14 avg/max HR 178/188

D. Post WO 1000m row, shoulder rehab with KB
2x12x6kg 2x6x8kg 2x6x8kg+2x6x12kg

Total 100min
A. WU 700m row, 3 rounds: 5 heavy wall ball 9kg, 15 abs&15backs, mobility

B. Strength
Narrow bench, Wendler week 5
HBBS, Stopper & volume
Regular dips 5,5,5

C. Skillwork: KPU practice for 15min

D. Post WO: 700m row

Total 80min
A. WU, 3 rounds: 250m row, 20 DU, 5 burpee, mobility

B. Strength
Weighted pull-ups 1 RM max test

C. Skillwork
KPU practice for 20min

D. Metcon
3 rounds against time, 2min rest in between:
750m row 3.08, 3.08, 3.08 soutujen keskivauhti 2.05/500m
50 DU 0.56, 1.18, 1.29
Result: 17.20, rounds 4.05, 4.25, 4.36
Average/max HR 171/187 (palautukset laskevat keskisykettä)

E. Post workout: 1000m row, mobility

Total 100min
A. WU 500m row, 3 rounds: 15 abs, 15 backs, mobility

B. Strength
Push jerk
Push press
Shoulder press
Squat
OHS, FS, HBBS
Weighted situps with ls 3x12x15kg
Good morning

C. Skillwork: KPU practice for 15min

Choose ONE of the following sports:
Swim Repeat 25m, recover 1:1 until form/pace deteriorates
Bike Repeat 400m, recover 1:1 until form/pace deteriorates
Run Repeat 100m, recover 1:1 until form/pace deteriorates
Row Repeat 500m, recover 1:1 until form/pace deteriorates

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%

Back Squats - 3x185, 3x215, 3x245, 3x275, 3x305, 2x325, 2x355, 1x375
Front Squats - 3x185, 3x205, 3x225, 3x245, 1x265
60m Sprints - 6x60m - rolling - on track - 8.47, 8.12, 8.00, 7.91, 7.84, 8.03
100m Sprints - 2x100m - rolling - on track - 14.25, 14.88