Optional Swim Workout
Warm Up
PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja
SIT UIMAHALLIIN.
Ota 2x rento 50m puolen minsan tauko välissä ja sit varsinaiseen treeniin :

Workout
100m Swim
100m Kick
100m Pull
100m Swim
rest as needed bwn

Workout:
4x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
200m (Moderate), rest 2 min after 200m.
3x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
200m (Moderate), rest 2 min after 200m.
2x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
200m (Moderate), rest 2 min after 200m.
Easy 100m for cool down.

4 rounds for quality
8 Table top raises
8 Kang squats
8/side Strict High Pulls
4-minute Assault bike

4 Rounds for quality
4 Jefferson curls
4 Russian pullover
4 Kneeling jump to box jump
4-minute Assault bike

EMOM for 4 rounds:
1) Crunches
2) Reverse crunches
3) Dragon flags (jalkojen lasku hitaasti)
4) Rest

KB Curls
3 x 8-10. Rest 60s.

For time
10 rounds
1 round di Nate
200m run
3 cluster 60kg
1 round di Nate=2 ring mu 4 hspu 8 kettlebell swing 24kg)
Time cap 30'

For time
200m run 21 power snatch 35kg
200m run 18 power snatch 35kg
200m run 15 power snatch 35kg
200m run 12 power snatch 35kg
200m run 9 power snatch 35kg
200m run 6 power snatch 35kg

@82.5%

Rest 3min btw rounds

Run for meters

2 sets for total time:
200-meter row/ski in :45-1:15
400-meter row/ski in 1:15-1:45
800-meter row/ski in 3:-4.00
100-meter sprint in :15-:30
- Rest 1:00 between each distance.

30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
1:30 cardio machine
10+10 plate halos
15 GTOH with plate
15 goblet squats
25 plate hops
5+5 plate windmill
5+5 lunge elbow to floor strech + torso rotation

skill/wod prep (practise Single arm OHS and DB Squat Snatch)