LÄMMITTELY
3 kierrosta:
2min ergo (vaihtuva)
5+5 Samsonin venytys
10 face pull kuminauhalla
20 kuollut ötökkä
20 lintukoira

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HARJOITUS (Peruskestävyys, 60-70%/HR max)

6x4min vaihtuva ergo, 30s lepo/vaihtoaika

*Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Harjoituksen tavoitteena on pitää syke hallinnassa. Vaihda ergometria lepoajalla.

For time

• 800/1,000-meter row
• 21 overhead squats
• 600/750-meter row
• 15 overhead squats
• 400/500-meter row
• 9 overhead squats
• 200/250-meter row

♀ 95 lb
♂ 135 lb

5x2x1+1x60-75kg

3:00 Jog @ easy
3:00 Row @ easy
2:00 Jog @ easy/moderate
+
Build to workout weight for OHS and DB thrusters
* Start with 10 Tempo overhead squats @ empty barbell (tempo 3211)
** Practise the other movements between sets as you’re building up
+
Run through
200m Run
4 Overhead squats @ workout weight
8 Lateral burpees over the bar
12 KB swings @ workout weight
250m Row
3 DB thrusters @ workout weight
6 Box jump over (step downs)
9 Toes-to-rings

For time

• 6 wall walks
• 30 alternating single-leg squats

Hang clean 2x2

Every 15 minutes for 45 minutes (3 rounds)
1,2 km hill trail run or 2000/1500 m row
15 dual DB push presses
20 ring rows
15 med ball cleans 9/6 kg

Jerk rack hold

3 x 10-seconds @ 100+%1RM jerk, go every 2:00-3:00

Barbell cycling

4 Rounds, go every 2:00

5 Hang squat snatches + 5 Overhead squats*

4 Rounds, go every 2:00
10 Power clean and jerks*

• Do your 1st set with a weight you’re confident you could do 20 unbroken repetitions w/ good form, for example, 42.5/30 kg, THEN stay with the same weight to focus on mechanics as needed OR build up load (slowly) across the sets IF you’re moving well.

Intent. Improve your hang squat snatch/PC+J cycling mechanics, rhythm and breathing = Only move up on weight IF you’re doing these well, otherwise keep working with the same load to ACCUMULATE EXCELLENT REPETITIONS. Each set is to be done unbroken..

Every 3 min x 12 sets:
A. 30/25 cal row, ski or bike
B. 30 KB goblet reverse lunges 24/16 kg
C. 20 push ups + 40 sit ups

Rotate stations for total 4 sets per each.