A,
Zercher Carry 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.

5x 15m

B,
In 5 mins do:
Run, 800 m
max reps in remaining time Push Jerks @70/47kg
-- Rest 1:30 --
In 4 mins do:
Run, 600 m
max reps in remaining time Box Jump Overs @60/50cm
-- Rest 1:30 --
In 3 mins do:
Run, 400 m
max reps in remaining time Double Unders

Goal:
Have 1 min or more to work on each movement.

C,
4 rounds for quality of:
Glute Bridge Hold, 20 secs
4 Glute Bridge Walk Outs
Single Leg Glute Bridge Hold, L 10 secs/R 10 secs
2 Glute Bridge Walk Outs

Rest as needed between each round.

A,
Every 1 min for 12 mins, alternating between:
10 Dumbbell Thrusters @22,5/15kg
10 USA Kettlebell Swings @32/24kgkg

B,
For quality:
3x6 L/6 R Tempo Split Stance Deadlifts, pick load
3x6 L/6 R Single Arm Dumbbell Static Hold Rows, pick load
3x3 Tempo Ring Dips

Tempo Split Stance Deadlifts- 3 secs down and 3 secs up
Single Arm Dumbbell Static Hold Rows- one arm holds weight at chest while other arm rows
Tempo Ring Dips- 3 secs down and 3 secs up (use legs for assistance if needed)

RPE 6-7/10 on all movements.

A,
Record your best Clean & Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day in 20 mins.

B,
Every 5 mins for 20 mins do:
20 Hand Release Push-ups
10 Pull-ups
5 Hang Power Cleans @102/70kg
10 Pull-ups
20/17 Row Calories

Goal: 4 mins or less/round

C,
Midline
3 rounds for quality of:
Side Plank, L 20 secs/R 20 sevs
15 Parallette Shoot Throughs
10 L/10 R Lateral Med Ball Toss, pick load
5 Strict Toes-to-bars

Rest as needed between each round.

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI

PÄIVÄN RINNALLEVETO TEKNIIKKAOSUUS n. 40min

Tee vapaavalintaiset lämmöt

---

Omaehtoiset verryttelyt / venyttelyt

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Rest or Swimming Day
Warm Up
PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

Workout
2x50m swim as warm up pace. rest 15-30 sec bwn
rest 1 min
100m swimming
100m pull
100m kick
rest 30-45 sec bwn "styles" , 2 min after 300m.
150m swimming
150m pull
100m kick
rest 30-45 sec bwn "styles" , 2 min after 400m.
200m swimming
200m pull
100m kick
rest 30-45 sec bwn "styles" , 2 min after 500m.
Cool down
2x50m swim as Cool down pace

total meters 1400m

Squat clean + 2 x front squat + jerk

8 x (1+2+1)x70-85%

Alkulämmittely ja mobility

Harjoitellaan valakyykkyä

Wod: 10min amrap
10 kk mave
5 punnerrusta
100m juoksu

Loppuvenyttelyt

Band Pull aparts + Banded Hip activation
then
3 sets
1:00 cardio (add speed each round)
5+5 single leg Rdl
5+5 single arm upright row
5+5 single arm hang squat clean
10 scapula pull ups
5 burpee pull ups

then start to prep for Squat clean + FS workout

Lämmittely 10 min:

5 punnerrusta
5 leukaa
5 kyykkyä
10 Kahvakuula Swinggiä
10 Kyykky hyppyä

Hyvää huomenta vauhtipunnerrus niskasta varpailla

5 x 3, kuormaa

Tempaus veto kahdella 2 sek. stopilla (polven alla ja polven päällä)

5 x 2@65-80% (te)

Raakatempaus (polvelta) + Tempaus (polvelta)

6 x (1+1)@65-80%

Etukyykky 4x4xraskas

3 x 10, leukaa
3 x 10, dipit