• 30 Min of:
Assault Bike 1000 m @ 60% MHR
Row 500 m @ 60% MHR
Assault Bike 1000 m @ 70% MHR
Row 500 m @ 70% MHR
Assault Bike 1000 m @ 80% MHR
Row 500 m @ 80% MHR

2016 REGIONAL ATHLETES
SESSION 1:
1. Clean
A. 2×2 Hang Squat Clean 120
B. 2×2 Low Hang Squat Clean 125
C. 2×2 Squat Clean 135
D. 1 Hang Squat Clean 125
E. 1 Low Hang Squat Clean 130
F. 1 Squat Clean 145

1. Jerk
   A. Work up to a 2 RM Push Press 107,5
   B. 5 sets of: 2 Front Squats + 1 Jerk – from a rack 120

2. Gymnastics Pushing
   75 Ring Dips for time done

SESSION 2:
1. Conditioning
12-9-6 reps for time of:
Squat Cleans, 225/155
Muscle-ups 11:56, bar mu

1. Running All at 1 mile pace (perform on True Form if you have one) 4x200m – 1 min walk between reps Rest 1 minute 3x300m – 1 min walk between reps Rest 1 minute 2x400m – 1 min walk between reps

Soutamalla, pace 1:40

1. Midline Accessory Work 10 x :15 L-sit tein ghd vatsoja

Eilinen/Lepo

E2MOM x8
Squat Snatch
4-4-3-3-3-2-2-2
55-80% 1 RM
-> Aloitus 55% ja nostot jokaiselle sarjalle jos mahdollista

Warm up(10)
2 rounds
20 plyo
10 squats
20 high knees
10 single leg deadlift

GRT(20)
5 giant sets
10 sit ups
10 upright row
10 alt shoulder press
10 burpees
10 v-ups

Finisher
1:00 samson stretch

AMRAP 3 x 3min with 1 min rest between series:
1º: - 3 box jumps (24"/20").
- 6 burpees.
- 9 air squats.
1 min rest.
2º: - 3 air squats.
- 6 box jumps.
- 9 burpees.
1 min rest.
3º: - 3 burpees.
- 6 air squats.
- 9 box jumps.

For time:
6 rope climb
24 hr push ups
48 wallball

Clean & Jerk technique

5 x 3-position clean

5×1 clean + 3 split jerk

Hi swimmers,
easy start up work out for you!
3-5 rounds, 20 sec Rest between exercises

1) Push Up 8-12
Girls: Inclined Push up or Knee Push Up

2) High Knees Run on Spot - 40 sec

2) Plank Hold - 40 sec
Variations: Leg Lift, Spiderman Plank, March Plank, Up-Down Plank etc

3) Jumping Squat - 8-12

Static Stretching after each workout!

Mobility