1) tempaus 3x60%, 3x70%, 3x1x90%
2) Bar MU 4x5
3) WOD
4) veny

for time

30-25-20-15-10
KB swing 32/24kg
Hang power clean 50/35kg
V-Ups

EXTRA REST DAY THIS WEEK. ENJOY AND INCREASE YOUR ENERGY LEVELS, DONT WASTE IT FOR SOMETHING WHICH IS NOT THAT IMPORTANT.

2-3 min light cardio
1+1 min hip flexor strech
1+1 min quad strech
1+1 min leg across body strech

Total 105min
A.
Two sets, not for time, of:
HSPU x 5 reps
T2B x 8 reps
Lunges x 10 reps
V-ups x 10 reps
B.
Bench Press @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
(*Set 7 – 7 reps @ 75%)
(*Set 8 – 7 reps @ 75%)
(*Set 9 – 7 reps @ 75%)
(*Set 10 – 7 reps @ 75%)
Rest exactly 2 minutes between sets
C.
Front squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
Rest as needed between sets
D.
For time:
Run 200 Meters > row
5 Thrusters (165/110 lbs) > 35kg
10 Chest-to-Bar Pull-Ups > pull ups
Run 400 Meters > row
10 Thrusters (165/110 lbs) > 35kg
20 Chest-to-Bar Pull-Ups > pull ups
Run 800 Meters > row
15 Thrusters (165/110 lbs) > 35kg
30 Chest-to-Bar Pull-Ups > pull ups

Result: 17.01
Avg/max HR 182/195
E.
1000m row

course l1 trainer

5 x 2 Squat Jerk@Moderate

Row 1000
50 box over burpees
Row 500m

Soudut sillä vauhdilla jolla mennään kisoissa. Burpeet tempo ja tekniikka kisa suosituksena.

Lopuksi
Henkka ja Juniorit 9-7-5 MU sarjat niin kuin kisoissa. Settien välissä 2 min lepo.

Vanhemmat henkilöt käsillä kävelyä.

• 1-…-1 of:
BB Back Squat
1RM

Metcon (reps)

AMRAP in 25 minutes of:
Kettlebell Clean & Jerk 24/16

*If the athlete puts the kettlebell to the floor or stops the movement between the legs, he/she must perform 30 lateral jumps over the KB before continuing.