*deload week
3x5 reps @50-60%

16min alkavalla minuutilla

1. 5 raaka työntö 70-43/50-30kg
2. 6-10 varpaat tankoon
3. 20-40 tuplanaruhyppy
4. Lepo

Partner workout; You Go, I Go

4 x 8 Min AMRAP

A.
3 Burpees
6/4 Cal Echo Bike
3/3 DB Hang Clean and Jerk

B.
3 Burpees
6/4 Cal SkiErg
4 DB Single Arm Alternating Devils Press

C.
3 Burpees
10/7 Cal Erg Bike
8 DB Reverse Lunges

D.
3 Burpees
10/7 Cal Row
10 DB Single Arm Alternating Snatch

Switch after every completed round. Choose your own DB weight.

Rest 90 seconds between AMRAP's

EMOM40:
a) Row
b) Ski erg
c) Echo bike
d) rest

Treenin tarkoitus:
Voit tehdä treenin PK:na tai puskea kovaa, mutta ylläpidettävää tahtia (eli koneiden kalorit ei saisi tippua treenin aikana). - max. RPE 8

4 sets
6 Shoulder Press @70%+
16 steps Weighted Walking Lunges

12 Rounds x Every 2:00

Power Clean + Hang Squat Clean + Split Jerk

( Make a pyramide. Example 50%, 60%, 70%, 75%, 80%, 85%, 80%, 80%, 75%, 70% )

6 min
Valakyykky 2,4,6,…
Yleisliike tangon yli 2,4,6,…

2min lepo

6 x alkavalla 30s
2-6 varpaat tankoon

3x8. Quality set.

Metcon (quality)

20 minutes for quality and minimum rest of:
5-8 Toes to bar
3 TGU, Right
10-16 Pistols, alt. legs
3 TGU, Left

Pick a light to moderate weight & rep scheme and focus on quality movement.

Accessory:

5 Rounds of:
3 Skin the cats
6 Strict pull-ups
9 Push-ups with legs on a medicine ball

*Scale skin the cats to windmills if needed. (3/3)

STRENGTH

Shoulder Press 6x4

RPE 4