AMRAP40 With parter:
300m juoksu
50 ilmakyykky, syncro
50 punnerrus, jaettu
300m
50 askelkyykky, Syncro
50 burbee, jaettu

Rest day

60 min massage

145 min
Warm up for 15 min

1.Strength
Pause front squat + Front squat
Build to challening 1+2 for the day

2.Metcon
4 rounds, each for time:
3 Bar muscle ups
20 Cal row
6 Burpees over rower
3 Bar muscle ups
- Rest 2 min between sets
- Times: 3.08, 3.28, 3.03, 4.11

3.Strength accessory
A. Strict pull ups
- 3 x 8

B. 4 sets (from Friday):
8-12 Narrow grip Bench press - 37.5 x 8, 10, 10, 11
8-12 V-handle Lat pulldowns - 40 x 8 10 10 10

C. 3 sets:
6+6 sa. DB press - 30 lbs
10+10 bicep curls - 20 lbs
12 side lateral raises - 10 lbs

D. Core
Tabata hollow hold

Emom 9: Find max of the day cluster

• 1min SkiErg
• 1min 10 x shoulder press
• 2min SkiErg
• 2min 20 x shoulder press
• 3min SkiErg
• 3min 30 x shoulder press
• 4min SkiErg
• 4min 40 x shoulder press
• 3min SkiErg
• 3min 30 x shoulder press
• 2min SkiErg
• 2min 20 x shoulder press
• 1min SkiErg
• 1min 10 x shoulder press

N 15kg / M 20kg

Hiihdon jälkeisen ”levon” aikana shoulder pressit haluamaasi tahtiin. Voit skaalata painoa ylöspäin, mutta kuitenkin niin, että ehdit tehdä kaikki toistot ennen seuraavaa hiihtoa.
Tulokseen metrit. Kommenttiin muut haluamasi speksit. Treeni löytyy vakio-ohjelmana SkiErgistä.

120 min
Warm up for 20 min

1.MU
- Drills
- MU 22x1

2.Weightlifting
A. Lifting warm up: Shoulder presses

B. Jerk balance 3x5 @ light weight
- 3x25 kg

C. Clean and jerk
Heavy triple for the day

D. Segmented Clean deadlift
3x5 @ 70 kg

3.Strength accessory
- Not done

135 min
Warm up for 20 min

1.Gymnastics
A. MU
- Drills
- MU 12x1

B. BCTB
- Bfly x 40
- BCTB x 23 (singles)

2.Conditioning
4 rounds: 4 min on/1 min off:
250 m Run
Then, AMRAP of:
3 Handstand push ups
6 Pistols
9 Pull ups

Reps: 1 rnd + 15, 1 rnd + 16, 1 rnd + 16, 1 rnd + 15 reps

3.Core
3 sets:
10+10 side plank rotations
15+15 KB side bends w/ 20 kg

3 x 5 @ 69%

130 min
Warm up for 15 min

1.BCTB
- Bfly x 30
- BCTB x 30 (singles)

2.Back squat
6x4 @ 77.5-80 kg

3.Barbell cycling
4 rounds:
20 Calorie Tornado Bike
9 Hang power cleans
6 Front squats
3 Push jerks
- Rest 2 min between sets
- Bar at 40-42.5 kg > 40 kg
- Times: 2.35, 2.23, 2.24, 2.15

4.Accessory
- Not done

8 rounds of:
20 s work
40s rest