Tempausveto ja tempaus 1+1

Ring mu- treeniä.
5 kierrosta:
Askelkyykkykävely 10m 35kg
HSPU 5

Clean complex 9min @ 135#

10,9,8,7,6,5,4,3,2,1
Power Cleans 135#
Push Press
Bar over burpee

120 min
Warm up for 20 min
1.GS
A. HSW 15 min
- Drills
- 10 m.
B. Bfly 10 min
- 35 reps
C. Bfly CTB 15 min
- Box drills x 4
- Swing + CTB 3+3 x 4

2.Strength
A. Back squat
Build to challenging set of 8 (RiR 2-3)
-then-
2x8 @ last working weight
- Rest as needed

3.Accessory
A) DB Z-Press 3x8 (Heavy) - 15 20 20 lbs
B) DB Single arm High pull 3x8+8 - 15 15 15 lbs
C) Ring face pull 3x6-10 - 8 8 8
- Rest 60 s between sets, alternate exercises-

Warm-up: 5 minutes of jump rope, then

two sets of 5 pullups, 10 hand release pushups, 15 situps

Bench press 3x5 (185, 195, 200)

Weighted pullups 3x5 (45, 50, 50)

400 Meter relays with Laura x 2, then
800 Meter run for time (2:31)

3 rounds For time

300 m run
9 polven nosto
9 etunojapunnerrus

400m 10K pace + 100m all out
300m 10K pace + 200m all out
250m 10K pace + 250m all out
200m 10K pace + 300m all out
100m 10K pace + 400m all out
500m all out

Lisää saliohjelmaan jokaisen sarjan väliin 400 m soutu / hiihto / juoksu sillmillissä PK tahtiin

Käytä sykemittaria ja pidä sykkeet tarpeeksi alhaalla

E2MOM x 5

Pause 1 sec at
- going down at parallel
- bottom position
- going up at parallel

Tempo: 2-3 sec between each pause

4 rounds for time:

15 c2b
3 squat clean
30 DU

The squat clean is supposed to be heavy, the weight should be about 75 % of your 1RM. You may drop the barbell in between lifts. Scale chest to bars according to your skill level.