130 min
Warm up for 20 min

1.MU
- Drills
- MU 9 x 1

2.Basic conditioning
For 50 min:
10 min bike
10 min row
HR 134/151

5 x 2 @ 76-80%
3sec pause in the bottom of each catch

A: 3 RM Snatch pull
B: 3 RM Clean pull
C: Speed Back Squat 4x3 @75% of back squat max

A,
Back squat Week 1 Cycle 2
1x5@ 65% of training max
1x5@75%
1x5+ AMRAP @85%

Week 3
Press
Find your 1 RM for the day
Notes: Goal is to increse weight from last week by 2,5-5kg

B,
Accessory LIfts
Seated DB Press: 2 x 15
Tricep Push Down: 2 x 10
Barbell Row: 2 x 10
Goal is to add weight or reps to each movement from last week.

C,
"Marco"
3 Rounds
21 Pull Up
15 HSPU
9 Thrusters @61/43kg
Goal: Sub 11 min

D,
Carries/Holds
Tabata D-ball Bearhug Hold: 8 rounds of :20 sec of work/:10 sec of rest

OTM 16 min
Push up 5 - 10 (odd)
Pull up 4 - 8 (even)

OTM 12 min

Odd: 4-8 x hand release push ups
Even: 2-6 x strict pull ups/chin ups/negative

Tavoitteena laadullisesti tasokas harjoitus. Leukoihin voi ottaa vaihtoehtoisesti myös lisäpainot mukaan.

Kettlebell swings 5x8 AHAP

Front squat:
10-6-5

5x complex of:
Hang snatch
Low hang snatch
Snatch

30 sec work/30 sec rest
3 rounds, about 10 reps each move

1. Front squat
2. Lunges
3. Romanian deadlift