AMRAP 4:
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00

AMRAP 4:
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest 4:00

Min 1 - 12 calorie rows
Min 2 - 10 Wallballs 10kg
Min 3 - 50 double unders or 100 skips

50-40-30-20-10 for time:
air squats
sit-ups
double unders (or 3x single unders)

Endurance AM Session
GP Warm Up
-Wtd Lunges 5x8 each leg (try to go up 10lbs from last week) Rest :60
-DB Shoulder Press 4x8 (try to go up by 5-10lbs from last week) Rest :90
-Power Cleans 4x3 Increase weight by 10lbs Rest 1:20
*all strength sets should increase load with each set

Endurance PM
Dynamic Warm Up
Run as far as possible in 45min with a zone 2 HR (mark total distance) The purpose of this run is to measure your HR and Power output ability.
Core work: 3 Rounds
30-50 Sit ups
2 Min Plank Hold

A. back squat 3, 2, 1; rest 3mins moderate weight rest as needed

B. emom – PC TnG x 2 75% of 1rm + 20 DU – 6mins

C. AD 1min 90% aero; rest 1min x 5 all same pace

+

AD 30mins every 5mins do 30sec 45sec side plank both sides

Notes:
– get in warm up and move smoothly through the Back squat
– make sure the weight for the PC is snappy and good form if not drop the weight
– AD 1min work must be repeatable do not go threshold
– easy AD ride
– flush out day – 3 day deload from end of this week

A. Power clean – build to 1RM

B. CGBP – build to 1RM (hands no more than 16″ apart)

C. Powell raise @ 30X1 – AMRAP @ 10% of B per arm

+

90 min Hike unplugged!

Notes:
– Workout scored as ratio of A:B
– Report repetitions per arm on C
– Post scores to comments below

A. Back squat @20X0; 5, 4, 3, 2, 1; rest 3mins

B. rear foot elevated split squat 30X0; 6-8/leg; rest 1min bw legs x 3

C. accumulate 5mins FLR on rings

Row 30sec 97% effort
rest walk 3mins x 4

rest 6mins

Run 200m 97% effort
rest walk 4mins x 3-4sets

Notes:
– build per set on BS does not need to be a 1rm just tough
– record total time for 5min accumulation of FLR
– make sure proper warmup for running

PK-treenit toteutetaan omalla ajalla salilla tapahtuvan voimatreenin lisäksi.

On hyvä, jos tällä viikolla pystyt suorittamaan 3-4 PK-treeniä.
Peruskuntotreeneissä sykkeet saa pysyä matalina. Treenit saa tehdä kokonaan mukavuusalueella.

Sykemittarin lisäksi mittarina voi käyttää sitä, että PK-treenin aikana pitää pystyä puhumaan. Älä tee liian kovaa! :)

10 kierrosta aikaa vastaan:

• 10cal Assault Bike
• 10 GHD-istumaannousu
• 10 GHD-selänojennus

3 Rounds of
21 C2B Pullups
12 Power Clean & Jerk 60/40kg

timecap 8min

5min rest

2 Rounds of
500m Row
25 Burpee over rower

timecap 7min

5min rest

For time:
50 Wall Balls
50 Deadlifts 85/60kg