Bench press 5,5,5,5,2,2,1

KETTLE BEAR 20
2 ROUNDS FOR TIME
20 SumoDL + High pull
20 DU / 40 SU
20 Single arm OH lunges
20 DU / 40 SU
20 Snatches
20 DU / 40 SU
20 Clean and Press
20 DU / 40 SU
20 Swing
20 DU / 40 SU

Alkuun 400m ERG

Väliin 4x
15 Mave
2 juoksua
12 Rive riipusta
2 juoksua
9 Etukyykkyä
2 juoksua
6 Työntöä
2 juoksua

Loppuun 400 ERG

Aikaraja 40 min.

1-2x1x[1+2]@barbell, 1+2@up to 75%, 3x1x[1+2]@80%, pp-%, rest btw sets 2min *up to example 55-65-70%

A: SL standing hamstring curls 3set
B: Bench press 3-3-3+
C: Pull ups 3xMax
D: Incline db bench press 4set
E: leg extensions 3set
F: OH triceps extensions 3set

DEADLIFT

1x20
3x10

Every 3min

• sama paino kaikissa seteissä
• aloita itsevarmasta

Machine conditioning WORKOUT ★
3 rounds
2 min row @ moderate
2 min bike/ski @ moderate
2 min rest
4 rounds
30 sec row @ moderate
30 sec bike/ski @ moderate
30 sec rest
30 sec row @ hard
30 sec bike/ski @ hard
1 min rest

A, Strength: 5 sets
-Anderson Squat x 5 @ascending weight
-High Box Jump x 5 (Build up round by round)

B,, EMOM for as long as possible:
Min 1: 5 Wall Ball + 2 Jumping Lunges
Min 2: 5 Wall Ball + 4 Jumping Lunges
Min 3: 5 WB + 6 J.L.

C, Tabata:
-Seated Iso Quad Hold L+R
-Single Leg Iso Hamstring Hold L+R

A1: Kneeling clapping push 8x3
A2: Squat jumps 8x3
B: Kb Snatch 8x1 (L+R=1rep)
C1: SA Sofa pus ups 3x3
C2: SA Kb rows 3x15
C3: DB Bulgarian split squat 3x8
C4: Rkb swing 3x25
D: Push ups 1xMax

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt