Rest or Swimming Day
Warm Up
PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

Swim
2 sets
100m swim
1 min rest
2x50 pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled"
1 min rest
100m swim
rest 1 min
2x50 kick, head stays in water, always when need to take breath, pull with other hand and other stays on board. rest 30s bwn
rest 1 min
100m swim
rest 1 min
2x50 pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled"
rest 2 min bwn sets

RestDay!

week 5/9

WARM UP + TECHNIQUE 10-15min

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MUSCLE SNATCH *vastaanotto päkiälle jääden
3x3@up to 40-45% sn-%, rest 2min

SNATCH + SNATCH BALANCE
2+2@up to 74-76%, sn-% rest 2min

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CLEAN + FRONT SQUAT + SPLIT JERK
1+1+1@up to 75%, 3[1+1+1]@79% jerk-% rest 2min

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DEFICIT CLEAN PULL
2-3x3@+5kg today best jerk, rest 2min

For time:
12 wall walks
10 wall-ball shots
9 wall walks
10 wall-ball shots
6 wall walks
10 wall-ball shots
3 wall walks
10 wall-ball shots

♀ 14-lb ball to 10-ft target
♂ 20-lb ball to 12-ft target

INTERVALS

4 rounds:

15 cal bike
10 power snatch @40kg
10 burpee over bar

• rest 2min between rounds

ACCERRORY
ABS (9min)

40s on, 20s off x3
- side plank (40s/side)
- ring plank hold

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40s/puoli kylkilankkupito
40s lankkupito matalissa renkaissa

** Primer**

1200m Run @ 10k pace

10k pace. If you don’t (most likely) have an actual 10k time, you can add +20-30 sec to your 3k time trial pace (per km). For example: 12:00 3k = 4:00/km + 0:20-0:30 (for adjustment) = estimated 4:20-4:30km/h pace for this primer.

– Rest 3:00 before part B –

EMOM 6:
15/12cal Ski
5 DB Renegade Row w/ Push-up

———— Rest 3min ————

EMOM 6:
15/12cal AB
5 DB Renegade Row w/ Push-up

2-4rounds:
10+10 Db bicep curl
10+10 Db seated press