EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Every 2 minutes, for 16 minutes (8 sets of):
10/7 Calorie Echo/Assault Bike @ HARD Effort
1 Power Clean @ 50+%

Four sets of:
6 Back Squats
Rest 2-3 minutes between sets
*Start at 65% and make small jumps each set.

Four sets of:
5 Deadlifts
Rest 2-3 minutes between sets
*Start at 65% and make small jumps each set.

Against a 3 minute clock, perform as many reps as possible of:
500 Meter Row
Max Box Step Ups (20") in the remaining time.
Rest 60 seconds between sets and repeat for 4 total sets.

A.
3 sets:
20 cal Ski
12 DB bench press
10 Strict pull-up
20 Push-up
1-2 Rope
*3min rest btw sets

B.
3 sets:
20 cal Ski
12 Strict hspu
20 GHD
10 C2B

C.
5x20 Alt V-ups
*short rest btw sets

D.
Tabata:
Bicep curl / Tricep push down

A.
3 SETS:
30 cal ski
15 DB bench press
10 strict pull-up
15 DB bench press
2 legless rope climb
*3min rest btw sets

B. 10min EMOM:
1. 10 Strict dip
2. 10 Strict chin-up

C. 3 SETS:
10+10 DB bicep curl
10 DB skullcrusher
15 Banded bicep curl
15 Banded tricep push-down
*1min rest btw sets

Accessory:

10 - 20 Sumo Kettlebell Swing@heavy
15 - 20 Leg raise@Bench

...then Deload Cycle

145 min
Warm up for 20 min

1.BCTB
- BFLY x 20
- BCTB x 30 (singles)

2.WL
A. Every 90 s x 4
1 Snatch pull
1 Snatch below the knee
1 Snatch above the knee
1 OHS
- x 75-80 %
- 42 42 44 44 kg

B. Consistency work for snatch:
Every 40 s x 10 (for 5 minutes)
3 TNG Snatch
- x 60-65%
- 35 kg

3.Strength
A. 3 sets of:
8+8 Reverse back rack lunges
- New set every 3 minutes
- 50 kg

B. 20-18-16-12-10 One leg deadlift - 20, 20, 20, 24, 24 kg
* After each set do: 15 GHD sit ups

OHS 6x2

For time:
50/40 Calories row
50 Box step-ups with medball in bearhug 20/14lb, 24”/20”
50 Deadlifts 80/50kg
50 Wallball shots 20/14lb

Rest 4:00 minutes

50 Wallball shots 20/14lb
50 Deadlifts 80/50kg
50 Box step-ups with medball in bearhug 20/14lb, 24”/20”
50/40 Calories row

7x3 Snatch Pull >100%

3x
10 Rower Pike-ups
40 Hollow Body Scissor Kicks
20 supermans