Tekniikkapäivä

3 x 5 Pystypunnerrus niskan takaa tempausotteella+
3 Tempo valakyykky (5s alas, 3s ala-asennossa), kevyt paino

Korkea veto tempausotteella+raaka tempaus suoraan valakyykkyyn
2x (3+3)
2x (2+2)
2x (1+1)

8min alkavalla minuutilla

1.min max cal soutu tasaisella tahdilla
2.min 20-30 tuplanaruhyppy
3.min lepo

6min

1min seinäpallo
1min tuplanaruhyppy

4 Sets Of:

0:30 Hard Pace ( 120 - 130 % FTP20 )
1:00 Moderate Pace ( 95-105 % FTP 20 )
0:30 Hard Pace
1:00 Moderate Pace
0:30 Hard Pace
1:00 Moderate Pace

Bike Erg 4:00 easy pace btw Sets. ( 50% FTP20 )

Push jerk, five sets of heavy two.

10 x Every 1:30

1 Hang Snatch + OHS
*Start with 50-60% of your 1RM snatch/ohs, and continue building up to technical heavy

6 x alkavalla 2 minuutilla

1 tempaus taskusta + 1 tempaus riipusta, pidä paino maltillisena

For Quality 40 minutes :

5 - 8 Dumbbell Floor Press
8 - 12 KB Chinese Row
12 - 15 Banded Knee Raise
10 - 12 Barbell Biceps Curls
10 Back Squat ( floor )

Skill (quality)
Muscle-up

Metcon (quality)
EMOM for 10 minutes of: 1-5 muscle-ups

Accessory:
4 Rounds of:
10+10 Sideplank with a twist
20 Banded abcrunches

Metcon (time)

For time:
10 Strict press
10 OHS
20 Push press
20 Front squats
30 Push jerk
30 Back squats

M: 50kg N: 35kg

Timecap: 12 minutes