EMOM 20

1 min : 2 High Box Jumps
2 min : 10 m sprint

Aktiivinen lepopäivä.

60-90min mäkisessä maastossa kävelyä/uinti

3 sets:
8-10 Neutral Grip DB bench press (Narrow Grip) @ 2111. Press the dumbbells together

8-10 Neutral Grip DB chest supported row @2111 neutral grip chest supported row
8-10/arm Single Arm Dumbbell Overhead squats

Etukyykky max3
Sumokyykky 4x6-8 (polven alta)
Suorinjaloin mave 5x8-15 (kevyesti)

AM: 75 min
Warm up for 15 min

1.Conditioning
A. For 40 minutes @ steady pace:
500 m Row - rnds 1-5: 2.20-2.15 / rnd 6: 2.15-2.10 / rnd 7: 2.05-2.00 pace
10 Push ups
500 m Ski - rnds 1-4: 2.35-2.30 / rnds 5-6: 2.25-2.20 pace
15 Double KB Deadlift (Heavy, but unbroken) - 2 x 20 kg
- 30 min steady pace, 10 min ”Racepace”

Round times
6.20, 6.30, 6.25, 6.20, 6.15, 5.55 + 500 m row @ rnd 7
HR 163/184
Cool down for 20 min

PM: 170 min
Warm up for 25 min
1.Gymnastics
A. RMU practice for 55 min
- RS 3 x 8
- TWB 2 x 3
- HTR 5 x 1
- 2 S + 1 MU x 4
- 2 S + 1 MU + 1 HTR x 2
- 2 S + 2 MU x 5
- Total of 16 MU

2.WL
A. Hang snatch from above the knee
Double every 2.5 minutes. Start at 35 kg, work up 2.5 kg at a time

3.Strength
A. Back squat 4RM
50 60 70 80 85 kg

B. Alt. between:
Back squat ( Fast reps!) 3 x 2 @ 4RM weight - 3 x 2 x 85 kg
B) Romanian deadlift - 3 x 10 x 50 kg
Rest 90 s. between movements

C. Single arm KB Farmers carry
Accumulate 400 m of single arm farmer's carry. Switch hands after 200 m
- 24 kg

Barbell bent over row 5x5

4RFQ
2 Back Squat at BW+10% (3010)
3 Sticky Landings
4 High Box Jumps
Rest 2/3 Mins Between Rounds

Optional Accessory

GYMNASTIC CONDITIONING

2-3 rounds, rest as needed:

1) 10+10 Ring Circles
2) 10 Banded Pull-Apart

RPE 3

Friday