3 x max rengasdippi.
Tulokseen kokonaismäärä, sarjat kommenttiin.

• 4 x 10 maastaveto - 2min lepo
• 3 x 10 kulmasoutu - 2 min lepo
• 3 x max dippi - 2min lepo
• 4 x 10 ranskalainen ojentajapunnerrus seisten - 2min lepo
• 4 x 10 hyvää huomenta - 2min lepo
• 3 x max selänojennus - 1min lepo

10 min. Row
15 min. Bike
5 min. Ski

Rullailu etu- taka-ja sivureidet + pakarat

Jooga 45 min Tri-dosha sarja

Venyttelyä

21-15-9
Row
Over row burbee

200 cal C2 bike
200 cal ski erg
200 cal assault bike
200 cal row

HR range 140-150/min

AMRAP 5:
Glute Bridge (BW on Floor) x 15
Banded Facepull-aparts x 15

Rest day, total workouts of the week 10 hours, x 6

Strength & conditioning
Metcon x 2
Aer x 2 - 90 min
BB -
Squat 1655 kg

Gymnastics
MU - 20
BMU - 20
BFLY - 145
BCTB - 25
HSW - 55 m

Recovery
Sleep 6/7
Avg. 22:30
Avg. 8 h 15 min
EA 39 kcal/FFM

120 min
Warm up for 10 min

1.Clean pull + low hang clean
1+1 for The Day

2.Gymnastics
EMOM16
1) Legless rope climb - 8 x 1
2) HS walking - to wall 8 x 2+2 m

3.Metcon
20 min Amrap:
15 Power cleans 42.5/30
15 Chest to bar - butterfly pull up
50 DU
15 Push ups
20/15 cal Run
Result: 3 rounds + 30 reps
HR 170/179

4.Core
EMOM7: abs

135 min
Warm up + COS 15 min
- Bfly 20

1.MU
- Drills
- MU+CTR 2 x 1
- MU 9 x 2
- MU x 20

2.Jerk practice
A. Jerk balance
- 4 x 5
- 15 15 25 25

B. Split jerk
- Triples

3.Front squat
- 4x3 @ 85% effort
- 40 50 60 65

4.Accessory
3 sets:
10 m Quadruped crawl
10 Prone thoracic extensions
6+6 Pallof press
- Slow and controlled

Active recovery
60 min swimming