Alkuverryttely 800m hölkkää + venyttelyt + 400m juoksua.

2 x 1200m, tavoite vauhdilla. Lepoa 1:00 vetojen väliin.
Lepo 3:00
5 x 400m. tavoite vauhdilla. Lepo 1:00

12cal machine
10 push ups
15 situps
10 goblet squats with KB

90 min
Aerobic work
For 90 min:
10 min bike/row
40 DU
6 strict pull up
8 push up
10 cossack squat
12 v-up
14 air squat

HR 143/171

4 rounds against time:
12 kb snatches
12 slam balls
24 (12eacg side) russian twists

A/
EMOM 12:
1- 8 Snatch @40/30kg
2- 7 OHS
3- 6 Sqt Snatch

B/
AMRAP 25:
100 Double Unders
60 Alternating DB Snatches 50#
100 Double Unders
50 T2B
100 Double Unders
40 Double DB Squats 50#
100 Double Unders
20 Strict HSPU

Bench press 5x6 @70%

Week 1/16: Inverted Juggernaut Method
Back Squat
• 5 sets of 10 reps at 60% T1RM
• 1 set of 10+ reps at 60% T1RM
T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 10+ means to perform more than 10 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

Running for 4,7 km

A.
5 sets HSPU (parallette/kipping)

B.
1.
21-15-9
Bench press (40kg)
Strict pull-up
2.
15-12-9
Bench press (50kg)
Strict pull-up (6kg)
3.
9-6-3
Bench press (60kg)
Strict pull-up (8,5kg)

*rest 3-4min btw sets

C.
Crossover training + Core

Three sets of six ring dips with following tempo:
3s up
1s hold
3s dow