5@up to max (5RM)

For 60 Mins
1000/800m Row Or Ski / 2000/1600m Bike
100 Rope Jumps
15 x (7.5+7.5) Shuttle Runs
30 Light Kb Swings
10+10 One arm ring Rows
3 Wall walks
*Easy 4-5/10 rpe

LÄMMITTELY

3 kierrosta:
3min ergo (joka minuutilla nouseva intensiteetti)
8+8 gorilla row
5+5 Samson stretch
5+5 lonkan kierrot istuen
10 kyykky-takareisi pumppaus kämmenet maassa

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HARJOITUS

Peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HR max

6x6min ergo, 1 min lepo kierrosten välissä

2min kevyt
1min keskiraskas
1min raskas
2min kevyt

3 - 5 rounds:

8 Shuttle Run
8 Ring Rows
8 DB Seated Press ( each )
8 Sit Ups
8 Light Kettlebell Swing

3 Sets:

3-5 No Jump Legless Rope Climbs

No longer than 30s Rest between Reps
* Rest 2 minutes between sets.

5 Sets of :

Hang Power Clean + Power Clean + 2 x Push Jerks @ 65 - 70%

Run intervals

4 x 5:00 @ just below 5K pace*

– Jog/walk 2:00 for recovery –

• see pace/effort in notes

WU: Empty bar
2x(3 muscle snatch+2 hang muscle snatch+5 behind neck press)
2x(snatch+2 hang squat snatch+3 santch balance+ 3 behind a neck press at the bottom position)

E1,5MOM’9
Build Snatch up to 85-95%

Aloita alhaisemmasta prosentista ja kasvata joka treenikerta tähdättyä painoa 2,5%.

3x5 80% Emomin korkeimmasta nostosta
3x3 85% Emomin korkeimmasta nostosta
3x1 95% Emomin korkeimmasta nostosta

3@up to max (3RM)

EMOM 16
1. 8-12 bulgarian split squat (right)
2. 8-12 bulgarian split squat (left)
3. 8-10 + 8-10 one arm KB row
4. 14-20 plank shoulder taps