Mobility

20 min walking

Hieronta 60 min

AM: 70 min
2 min run/1 min walk
10.55 km
136/161
6.44/4.05 min/km

PM: 150 min
WU for 20 min
- 25 bfly
1.GS
A. HS/HSW 10 min

B. MU 50 min
- RS 3 x 8
- TWB 2 x 3
- Low ring pull back 3 x 8
- Pull to chest 4 x 1
- MU 11 x 1

C. Kipping HSPU Capacity
Every 90 s. for 10 sets:
Tough effort kipping HSPU
- 4 reps

2.WL
A. Snatch pull + Snatch
Build to challenging 1+2 for the day

3.Strength
A. 4 sets:
Tough effort Deficit push ups (RPE 9, big deficit) 11 11 11 10
Tough effort Chest to bar hold (Rpe 9, vastaote) - 20 20 20 16 s.
- Rest 90 s. - 2 min between sets -

160 min
WU 20 min
- 25 TTB
1.GS
A. HS/HSW 20 min
- Handstand rocks 2-3 sets
- Hanstand Kick up drills 1,2,3: 2-3 sets each
- HS Walk 3-4 Max effort sets for distance
- 10 m. HSW

B. Bfly + bfly CTB practice for 20 min
- Bfly 6 7 6 5 4
- CTB singles 5 x 1

C. Vertical pulling capacity:
Every 90 s for 7 rounds:
Tough effort of butterfly pull ups
- 7 x 7 = 49 reps

2.Strength
A. Shoulder press:
5x5+ @ 28 kg
Reps: 5 4 5 5 5

3.Conditioning
A. Saaran kanssa, For time:
50 Cal row (25 each)
50 Deadlifts 65kg – Other holds handstand
30 Pull ups – Other hold a deadlift top position
50 Cal row
Time: 8.52

4.Accessory
A. Supinated bent over row 4x8 - 35 kg
B. DB Fly 4x10 - 2.5 2.5 2.5 kg
- Rest 90 s. between movements-
- RiR 1-2, on row. Medium weight on fly

C. 4 rounds:
8 hammer grip bicep curl - 25 20 20 20 lbs
20 hollow rock
10 pike leg lifts

20 + 140 min
1.GS
A. WU 5 min
B. Bfly 10 min
- 5 7 6 4 6 5 = 33 reps
C. FQ: 15 kip. CTB

Hard routine
WU 20 min

2.Strength
A. DL 4 RM

B. 3 x 4 @ 85 %

3.Conditioning
A. FT:
6000 m bike
4000 m row
2000 m ski
Time: 40.52

4.Accessory
A. Bicep curl & press
5x15 5x15 11x15 lbs
Then 3 reps every 15 s. x 7 sets

B. 3 rounds:
3-point row 8/s. x 15 kg
Side lat. raise 8 x 10 lbs

C. Bicep curl w/barbell
3x7+7+7

140 min
WU 20 min
- 25 bfly
1.GS
A. MU 40 min
- RS 4 x 8
- TWB 2 x 3
- Low ring pull 2 x 8
- Pull to chest 2 x 1
- 2 S + MU
- MU (straight up) 6 x 1
- Total of 8 MU

2.Strength
A. HSPU Positional strength
4 sets:
Max effort Pike Box HSPU (2s eccentric, 2s pause 5cm off floor)
- Rest as needed-
- 4 x 5 reps

B. Bench Press
8 RM (Max 2 sets)

C. Bench press
5x6 @ 8 RM
- Rest as needed-

D1. 4 x Max effort Seated rope pull ups
- 10 8 6 6 reps
D2. 4 x 6-12 Strict toes to bar
- 6 6 6 6
- Rest 60 s. between sets-

AM: 75 min
2 min run/1 min walk
11.15 km
130/160
6.46/4.25 min/km

PM: 140 min
WU 20 min
1.GS
A. MU 60 min
- RS 4 x 6
- TWB 2 x 4
- Low ring pull back 2 x 8
- Hollow chest to rings 3 x 1
- MU (straight up) 15 x 1
- Total of 15 MU
B. Muscle up positional strength:
4 sets:
3-5 Russian dips - 3 3 3 3
- Rest 15 s.-
Max effort push ups - 10 8 8 7
- Rest 3 min-

2.Strength
A. Barbell Split squat
5 x 6+6
- Rest as needed-
- Build to heavy, RiR 1-2/leg

3.Accessory
A. 2 sets:
10 T-Push ups
8 Reverse snow angels
5 Yoga push ups
- Slow and controlled

Eilinen/lepo

Row 100m for time.

3 Rounds:
15 Power Cleans (115/85)
20 Push-ups
2 Rounds:
27/21 Cal Row
75 DU
1 Round:
50/35 Assault Bike