10 kierrosta aikaa vastaan:

• 10-8-....-2-1 takakyykky (N 70kg / M 100kg)
• 200m soutu
• 10 GHD-istumaannousu
• 200m SkiErg

Morning: 30 min
3 x 10 min crosstrainer + run + row
126/146

Afternoon: 150 min
1.Skill
A. WU/BMU practice
- 5 x 1 BMU
B. HSW practice for 15 min
C. RMU practice for 45 min
- Progressions
- 6 x 1 MU

2.JG SC 12.3.2018
A. 20 min running clock:
- 30 s. closed tuck front lever hold
- 5 L-sit press to stand > L-sit hold 15 sec.
- 20 x box assisted bfly pu
- 3 - 5 box assisted strict MU / 3 5
- 8 - 12 box assisted pike HSPU / 8 9
- 20 hollow rocks
Result: 2 rounds + 10 bfly pu

3.Weightlifting from ATP
A. 8-10 sets: 2 position hang snatch:
Below knee + above knee, go e. 90 sec.
35 35 35 / 38 38 38 / 41 41

B. 20 min EMOM
5 min: 5 thruster 35 kg
5 min: 3 thruster 40 kg
5 min: 1 thruster 47 kg
5 min: 5 thruster 37 kg

For Time:

10-8-6-4-2

Thrusters 42.5kg
C2B Pull-ups
Bar over Burpees
Toes to bar

5 Minutes of recovery work i.e. easy bike, row, foam rolling
5 Minutes of Parasympathetic Breathing

Power clean

2 x 3 @ 60%
2 x 2 @ 70%

Pausing Front Squat

1 x 2 @ 75%
7 x 1 @ 80% EMOM

Penkkipunnerrus 6 x 6

A: Bench press 3x7, amrap sista setet
B: Spoto press 4x1, 20sec rest between each rep
C1: Lat pull downs 3set
C2: Seated Shoulder press 3set

With 15 kg weighted vest

3 x

5 x squat clean + 5 x front squat + 5 x thruster, 35-45 kg, 2 min rest

20m Push sled (Go fast!)
5 High Box jump
Rest 3min