Raakarive polvelta + RATY 2x(1+1)@70%, 2x(1+1)@75%, 3x(1+1)@75%

"Snatch Balance" raskas ykkönen

VAPU niskasta Te-otteella 1x5@70, 1x4@75, 2x3@80 (te)

Russian Twist 4 x 40

Weighted straight leg sit-ups: 60 Reps AFAP.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Every 90 sec for 12 min (4 sets):
1: Bar MU x3
2: Bear Crawl x 30 seconds + Broad Jumps x 5
+
E4M for 32 min(8 sets)
500/400 Meter Row
16 KB Swings
8 Dips

Ski 30min (basic condition pace)
Every 4min/starting at 0.00 c2bike-standingx20sec sprint (90%)

-Result skierg meters

Circuit 1:
3 rounds of descending reps (9,6,3) of: thrusters (165 lbs)
Muscle Ups

Circuit 2:
3 sets of
20x sit ups
20x ring dips

Circuit 3:
10 rounds performed in ascending reps )(1,2,3,4,5,6,7,8,9,10) of bench press (225 lbs)
Front Squat (225 lbs)

50 min
2 min run/1 min walk

3 RFQ
15 bent over DB rows R 25kg
15 bent over DB rows L 25kg
10-15 DB biceps curls 25kg
40 banded pull aparts

Pinch Grip Farmer Carry: 6 x 30m; rest as needed
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

1a) Close Grip Bench Press: 4 x 5. Rest 30s.
- add weight each set.

1b) DB Split Squats: 4 x 8 each. Rest 30s.

• Goal: 4 challenging work sets slightly heavier than last week. Take 2 sets to warm-up for both movements.

Rest day
40 min walking