Syklin toinen viikko, käynnistellään hommat keskiraskailla/terävillä tempauksilla ja perään pudotellaan raskasta kyykkyä takaa. Ei maksimiin ellei ole aivan lentokeli!
tähän väliin tulee sit 3 viikkoa ennen kuin otetaan seuraavan ja vikan kerran ykkönen takakyykkyyn. Sen jälkeen on voimien osalta keveämpi jakso ja aletaan hoiteleen Terwan karsintoja marraskuussa!

REVERSE LUNGE + BENT OVER ROW

5× 5+5@light weight *RPE6-7, 3-4 reps left, rest btw sets 2-3min

*Reverse Lunge unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti Reverse lunge perään

Myrskyn painonnostokisat

5000m bike
600m run
5000m bike
600m run
5000m bike
600m run

20 burpee over bar
15 t2b
10 thruster, 50kg
15 t2b
20 burpee over bar
x3, 3 minute break between sets

5 Rounds, Every 2:30

10 Hang power snatches (UB)

You can build the weight up (ONLY if moving well) OR stay at the same weight

Intent. Improve your barbell cycling efficiency and stamina.

Starting Weight. 60/42.5kg (135/95lbs), 52.5/35kg (115/75lbs), 42.5/30kg (95/65lbs). 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. Start with a lighter load and build up IF moving well.

15' EMOM
1: 10-12 wall ball
2: 15 KB USA swing
3: 15 abmat sit up
3' rest
10' EMOM
1: AMRAP row for cals
2: rest

11' AMRAP
10 no push up burpee
10 box jump
10 trx T row

Engine

A) 10min C2 Bike Performed As:

• 1:30 @Z2
• 30s Hard

-Rest 5min-
Into,

EMOM 32:

1: 14 Cal Row
2: 8-10 Double KB Hang Snatch (2x16kg)
3: 45s AMRAP: Burpee Pull Up
4: Rest

Building

A) 3 Supersets For Quality:

• 10-15 DB Bench Press
• 8-12 Ring Face Pull

*rest 3min between

B) 3-4 Sets For Quality:

• 10/10 DB Hammer Curl
• 10-15 DB Skull Crusher
• 1 Set Of Parallette Push Up

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