45-75min.: Easy aerobic pace

• Row / Ski / Bike / Run / Swim

Kyykky max1

Seated shoulder press 3RM

170 min
Warm up + COS 20 min

1.HSW
- 15 m

2.BCTB
- Bfly 3x10
- Box 2x8
- KS+BCTB 4x5
- BCTB+hollow 10x1

3.Strict HSPU strength
A. Box pike HSPU 4 x Max effort
- 4 kg x 3
- 3 kg x 3 2 3

B. Box Pike HSPU negatives w/ deficit 3x5
- 5 s. down
- 10 kg plates

4.Front squat
A. Build to max set of 4 for the day

B. 3x4 @ 90% of todays max
- Rest 2-3 min between sets

5.Hang power snatch cycling
A. Every 90 s. for 8 rounds:
5 Hang power snatches
- 30 30 32.5 32.5 32.5 32.5 35 35 kg

6.Accessory
A. 3 sets:
10-12 Seated DB Press - 10x25 8x25 11x20 lbs
8 Horizontal T-bar row - 30 35 35 kg

Treeni 1: thruster ja voima

1. 9xevery 90s: thruster. (find your max)

2. strength: 3 rnds:
   6-10 ring dips
   6-10 barbell row
   6-10 deadlifts

3. Emom of your choice
   OTM 10
   1)pick your weakness movement
   2) pick your strong movement

Monster get-ups

Practice the proper form for TGUs + side bend + KB OHS, then:

5 light weight MGU / arm
5 heavy weight MGU / arm

Scaled: same weight

WEDNESDAY 120111

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Row 3x10 min

2min rest between sets

For time:
150cal Assault bike

Maastaveto max1