Kompleksi mielen mukaan

Pt tunti Markuksen kanssa. Tempaus tekniikkaa ja valakyykyt.

Tempaustekniikkaa Markuksen kanssa pt-tunnilla

Amrap 18
20 alternating dumbell snatch 24kg
20 box jump over 60cm
20 hang dumbell clean and jerk 24kg
20 cal bike erg

21-15-9
sit-up + air squat
12kg kuula mave + push press
yhden jalan kyykky + 7,5 kg db push press
jalan nostot + supermiehet

Rest day, total workouts of the week 10 hours, x 5
Week 2/3

Strength & conditioning
Metcon x 3
Aerobic work x 1 - 40 min
Upper body strength x 1
Squat - 1350 kg

Gymnastics
MU - 45
BMU - 30
BFLY - 35
BCTB - 30
HSW -

Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 30 min
Avg. cals/day - 2680

2-3sets:

10 cyclist squat
10+10 bulgarian split squat

For Time:
30/24 Calorie Assault Bike
30 Power Cleans (115/85)
30/24 Calorie Assault Bike
30 Front Squats (115/85)
30/24 Calorie Assault Bike
30 Squat Cleans (115/85)

• Work in 2 Minutes On + 1 Minute Off
• Athletes Pick Up Where They Left Off in the Chipper
• Score is Completion Time, Including Rest Time
• 8 Round (24:00) Cap

Home Gym
For Time
60 Line Hops (60DU/90SU)
50 Double DB Power Cleans
60 Line Hops(60DU/90SU)
50 Double DB Front Squats
60 Line Hops(60DU/90SU)
50 Hang Squat Cleans

Daily max for:

Snatch pull+hang snatch+snatch

20 min

Matalatehoista humputtelua. Seuraavaksu kepeä viikko.