120 min
Warm up for 20 min

1.MU
- Drills
- MU 35x1, go e. 90 s.

2.Front squat
3x5 @ RPE 7
- 55 kg

3.Accessory
3 sets:
15 Banded face pull
10 DB Supinated lateral raise - 2.5 kg
10+10 Banded Pallof press
- Rest 60 between sets

110 min
Warm up for 15 min

1.BCTB
- Bfly x 25
- BCTB x 35 (singles)

2.Aerobic work
For 45 min:
1000 m Bike
Then 3 rounds of:
5 KB Jefferson's curls - 8
5+5 KB Bottom up press - 6 kg
20+20 side plank
Then:
500 m Ski-erg
3 rounds

Rest day
60 min massage

AM: 40 min
2 min run/1 min walk
HR 128/158
6 km, 6.45 min/km

PM: 120 min
Warm up for 20 min

1.MU
- Drills
- MU 25x1

2.Aerobic work
Easy bike for 45 min
Avg. pace 2.30/1000 m

– Global Foam Roll Hamstrings x 60s each
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Amrap 20
5 push-up
10 squat
15 ring row

2min plank
1min side planks
1min reverse plank
3min hip lift

1000m row

5 ROUND OF:
AMRAP 90'
15 DB ON CHEST SIT UP 22,15/15 15/10
MAX REPS STRICT HSPU
REST 30"

250m run
1 round Cindy

5 min light cardio (bike, row or run)

Then barbell warm up (empty barbell)
2 rounds

5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
5 good mornings

Strength
Clean and jerk
EMOM x 10
1 squat clean
1 hang squat clean and jerk

• try to increase weight 3-4 times throughout.
• barbell must not touch ground between squat clean and hang squat clean.

Penkki 4x6 90kg
Pystypunnerrus istuen 4x5 (2x50kg 2x55kg)

15-12-9-6

Mave 80kg
Ghd sit ups
Soutu