135 min

Aamu:
1.Isometrinen jalkaprässi: maksimi
2.Kevennyshyppy ilman lisäpainoa ja lisäpainolla: 27.5 kg
3.Raaka rinnalleveto 1 RM / 62.5 kg
4.Pystypunnerrus istuen 1 RM / 35 kg
5.Takakyykky 1 RM / 100 kg

Iltapäivä:
6.VO2 -max testi polkupyöräergometrilla
Max HR: 199 bpm
VO2 max:

75 min

1.Weightlifting
B. Clean and jerk – (12 to 15) x (1+2) @ 65+%, go every 75-90 seconds. This is 1 clean THEN 2 jerks (split).

2.SPP (skill) - own
A. 24 min EMOM:
1) 6 HSPU > abmat
2) 6 T2B
3) 200 m row
4) rest

3.5 min easy AB, TF

OH squat 4x6 reps

90 min

Step #1 – Breath work and warm up flow
1.Diaphragm awareness / release drill (5 to 10 reps)
2.Flow sequence, choose one or two

Step #2 – Main recovery work
A.For 20 to 30 minutes at relaxed pace (HR @ 120 – 140)
2 Turkish get up
4 Windmill
6 Overhead reverse lunge
8 Clean and Press
10 Front squat
12 Russian KB swings
50m Rack Walk
200m jog > 10 cal AB
Note. All reps are per arm on each movement
> 8 kg KB, 30 min, 2 rounds + 4 TGUs

B. + additional:
Easy AB for 25 minutes
44-46 rpm, 141 cal

Step #3 – Optional (long) movement recovery flow
Shoulder

Morning: 90 min

1.Weightlifting
A. Hang snatch (below the knee) – 12 x 1 @ 65+%, go every 45-60 seconds.
35 35 37,5 / 37,5 40 40 / 42,5 42,5 45 / 45 47,5 50

B. Clean and jerk – (12 to 15) x 2 @ 65+%, every 75-90 seconds. This is 2 clean and jerks.
45 45 47,5 / 47,5 50 50 / 52,5 52,5 55 / 55 57,5 57,5

Evening: 120 min

Skill: ring muscle up practice for 40 min
9 MU

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 3+ reps @ 82.5-87.5%, rest 2 minutes before A2.
Last set 9 reps
A2. Strict press – 3+ reps @ 82.5-87.5, rest 2 minutes before A1.
3*3*31 8*31 reps

3.SPP (Conditioning) from 22.5.2017
A. 10 minute AMRAP
4 Handstand push ups
8 Pull ups
12 Air squats
Result: 6 rounds

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

Not for time
3rds
10+10 suitcase deadlift 32/24kg
30 GHDSU
15 back extension

80 min
A. Aerobic work for 55 min:
Nordic walking
6.8 km

B. Shoulder recovery flow

lave wod'et med en makker

for time
100 press 40 kg
100 alternating kb snatch 16 kg
100 sit ups
100 air squats
100 burpees

time cap: 30 min.

60 min

A. Walk for 50 min

B. Mobility work for 10 min

135 min

Skill: BMU practice for 25 min
12 BMU

1.Weightlifting
A. Snatch – build to a heavy double (2) for the day, in a 20-minute window
40 45 47,5 50
B. Snatch – MMD-PRO drill (For 8 minutes, 1 snatch @ 60% 1 RM, go every 15 s , if you miss, you must rest 30 s before you can go again.).
Result: 30 reps @ 35 kg

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 5+ reps @ 77.5-82.5%, rest 1 minute before A2.
Last set 12 reps
A2. Legless rope climb – not done

3.Conditioning
A. “The 10-by-1” intervals
Row, Assault bike, and/or Ski erg of your choice (mix modalities as wanted):
10 x 1 minute work @ RPE 5 → 9 (see notes) : 1 minute REST
Calories: 11 11 12 14 15 / 15 17 17 16 18 = 146 cal

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow