2 rounds:
5k ass bike
2.5k row

C1 False Grip High Hold Isometric x 10-15s
C2 Kettlebell Sidebend x 10 o/v
C3 Inverted Leg Raise From Headstand x max
C4 Pullups x 10 (RPE8)

3 rounds

12 x 1000 Bike erg

Ride twelve 1000 meter pieces. Pedal easily for two minutes between the pieces. Result is the time of the slowest interval.

Snatch

Parin kanssa yhteensä 100 thrusteria kahdella kuulalla, toinen roikkuu toisen tehtäessä.

Total 105min

2 sets of:
Row 300m
5 HSPU 1 abmat
10 T2B

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 4-10 reps
> 2 abmats + tekniikkakiekko: 4, 4, 3, 4
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
30, 30, 30, 30 sec
Minute 3 – Unbroken Double-Unders x 30-40 reps
30, 40, 40, 40

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all three sets of 3 reps.

D.
Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs) > 35 lbs
20/15 Ring Dips (ladies, 15 reps) > 8 reps
Run 400 Meters > not done

Results: 4.45, 5.01, 5.18, 5.25
Avg/max HR 172/189
Total 23.25

5min Row/IAirbike with nose breathing only

10 Air Squat Cross Kicks video
5 Down Dog to Cobra video

• 5-5-5 of:
BB Front Squats (tempo 33X1)
5RM
90% 5RM 5-5 reps
(Tempo 33X1 = 0:03 eccentrica, 0:03 pausa in basso, X concentrica esplosiva, 0:01 pausa in alto).

NEW PROGRAMMING CYCLE STARTS TODAY!!!
Get strong, and go long. Focus will be on foundational strength and aerobic capacity. Yes, you can build both…trust the program and don’t worry if your training in the early off-season doesn’t look like the training the Games athletes are doing right now (it shouldn’t).

Total 105min

3 sets of:
Row 300m
10 KBS 16kg
10 burpee

BMU practice for 10 min, 5 sets, best red rubber band

A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

B.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM

D.
Four sets for max reps of:
45 seconds of Alternating Reverse Lunges (185/125 lb – back rack) = 57.5kg > skaalattu 45kg
Rest 45 seconds
Results: 11, 12, 12, 11
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds
Results: 10, 9, 7, 6

E.
1000m row

3:00/2:00/1:00 @ increasing pace (easy/moderate/hard) of each:
Air bike
Row
SkiErg

– Rest 1:00 between each round* –

• 1 round = 3:00 Air bike, 3:00 Row, 3:00 SkiErg (then rest and next round would be 2:00/2:00/2:00 and finally 1:00/1:00/1:00)