Front squat 1RM

Track Sesh
A) WU 1200m (nouseva vauhti)

B) E3MOM X8-10

• 400m Run
• 10-15 Line Over Burpee

C) Easy 10min Recovery

Push Press

A) Build to days technical heavy 5RM

B) 3x8 @70-80& From 5RM

*Rest 3min between

PUSH AND PULL

Amrap 10min:

2-4-6-8-10...
- Bar Dip/Parallette Push Up

1-2-3-4-5-6-7-8....
- Strict Pull Up

-150m Ski between rds-

Accessories

A) 3-4 Rounds For Quality:

• 10/10 DB Bench Press (alternating arms, resting arm extended)
• 10/10 Bent Over DB Row

B) 3-4 Rounds For Quality:

• 10-15 DB Skull Crusher
• 10-15 Seated DB Lateral Raise

Every 45s until failure

7 reps T2B

AF WEEK 36, Day 1

WEIGHTLIFTING
3 set:

3 Muscle Snatch + 2 Snatch Balance + 1 OHS

Use moderate loading and move well. Rest as needed between sets.

5 rounds for time:
• 15 calorie Row
• 15 Push-ups
• 15 Box Jumps 24/20”
Goal: 10 min.

60-120min easy pace bike (NOSE BREATHING)

TARGET PK1 / LOW DAMPER, HIGH CADENCE

Alkulämmittely 800m hölkkää + venyttelyt + 400m reippaasti.

2 x 6 minuuttia tavoitevauhdilla. Lepo 2:00 vetojen välissä.

Loppuverkka.

Hauiskäännöt 2x DB
Hupsut
Leuanvedot
Punnerrukset
Pystypunnerrukset 2x DB
Kuimasoutu 2x DB

Kierrosten väleissä lankutusta minuutti

For time:
100cal Assault Bike