Abs: 3 rounds of
10 Weighted AMSU
20 Russian twists
10 Landmine situps
20 Landmine twists
Rest

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
20 Alt. KB Horn Taps
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs
-Rest as Needed b/t Sets
*Option to straighten the front leg after the groiner.

Viikko 1
Treeni 1
Warm Up
3 rounds
1 min row, run, air bike
10 glute bridges
10-15 band pull aparts
10+10 suitcase / 10 goblet squat / 10 kb tater

Strenght
Back Squat 10,8,6,4 reps @55-65-70-75% of 1rm
Front Squat 3x5reps @50-60-70%
rest 2-3 min bwn sets

Metcon
6 sets of intervals
3 times with air bike 1x2 min and 2x1 min
rest 1 min
3 times with rower 1x2 min / 2x 1min
Go with fast pace on each work time, increase pace on each
round so dont start all out. Vuorotellen parin kanssa.
Tarkoitus on vetää 80-85-90% effortilla.
Nollaa näyttö aina alussa, vaihtoaika pyri pitään n.5-10 sek.
Ota kalorit ylös!

2 rounds:

30/25 cal ski, row or bike
25 wall balls
15 HSPU
2 min rest

30/25 cal ski, row or bike
25 wall balls
15 T2B
2 min rest

30/25 cal ski, row or bike
25 wall balls
15 pull ups
2 min rest

3 rounds "Fight Gone Bad" for reps:
1) Wall balls
2) SDLHP
3) Box jumps
4) Push press
5) Row
6) Rest

“Fran”

For time:
21-15-9
Thruster
Pull-Up

RPE 5, maximum effort
Target <3min

Loadings:
Rxd: 42,5/30kg
Masters: 30/25kg
Tailored: 30/20kg

Tailoring Options:
Decrease rep scheme to 15-12- 9
Pull-Up→ Jumping Pull-Up

3@up to max (3RM)

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10/10 Single Leg Glute Bridge-Ups
1:00/1:00 Half Pigeon or Figure 4 Stretch
-Rest as Needed b/t Sets-

Part A).
Skill Primer
Halted Snatch Deadlift, Dip Muscle Snatch & Snatch Balance
(5-8 sets x 2+2+2 / 0:03 pause below the knees)

Part B).
Power Position Power Snatch & OHS
(8 sets x 2+2 / 55%-65%)