WOD
3-5 rds
10x burpee
12x KB/DB hang clean
10x KB/DB thruster

AM: 40 min
60 s. run/60 s. walk
5.45 km, 7.22 min/km
HR 128/158

PM: 155 min
Warm up for 20 min

1.MU
- Drills
- MU 10x1

2.Squats
A. Back squat
Back squat
8x65 % - 59 kg
8x70 % - 63 kg
6x80 % - 72 kg
6x85 % 72 kg

B. Front squat
1x5x70 % - 56 kg
2x5x75 % - 56 kg

3.Bench press
5x5x70 %
New set every 3 minutes
- 40 kg

4.Accessory
A. Tabata shoulder press/bicep curl - 12/14 reps, 13 kg barbell

B. 50 AMSU

105 min
Warm up for 15 min

1.BCTB
- BFLY x 30
- BCTB x 20

2.WL
A. Cleans from the blocks > hang clean
4x2x85-90 % / "0-0.5 reps in the tank"
New set every 3 minutes
- 57.5 60 60 60 kg

B. Clean pulls
- Not done

C. Split jerk
- Not done

3.Conditioning
Barbell cycling efficiency:
21-15-12-9-6-3
Thruster 25 kg > 20 kg
Power snatch 25 kg > 20 kg
Unbroken sets, rest as needed between sets!
Total time: 13.27, all sets unbroken

4.Core and shoulder health
- Not done

Every minute for 10 minutes 3 reps of clean (total 30 reps)

Aktivaatiot:

Maastaveto pyramidi 5, 4, 3, 4 ja 5
*Sarjan perään isometrinen pito 15 sekuntia (vapaaehtoinen)

Lepo: 180 sek
Varat: Viikko 1/ vara 3, viikko 2/ vara 2 ja viikko 3/ vara 0 - 1 kolmannessa (3.) sarjassa. Muissa pyritään tekemään vara 2 koko ajan.

AM: 40 min
60 s. run/60 s. walk
5.5 km

PM: 130 min
Warm up for 20 min
1.MU
- Drills
- MU 20x1

2.Bench press
4x8x65 %
New set every 3 minutes
- 36 kg

3.Metcon
AMRAP14:
4 D-ball over shoulder - 4 power cleans at 45 kg
8 Chest to bar > 8 butterfly pull ups
14 cal Bike erg
Reps: 6 rounds + 7 reps = 163 reps

4.Accessory
Tabata shoulder press/bicep curls - 12 reps each, 12 kg barbell

Exercises for core body part

• Plank (10 seconds)
• Side Plank (each side, 10 seconds)
• Dead Bug
• Superman (10 seconds)

Exercises are based on 10 reps with 3 sets each.
The resting time is in between each exercise for 20 seconds.

10 Back squat 55%
8 Back squat 65%
6 Back squat 75%
4 Back squat 83%
2 Back squat 90%

Calculate from your 1RM back squat
Rest 2 min btw sets

2-3x
30-60s. Air Bike
30-60s. Row
30-60s. Ski

Option 2.

Easy/moderate Pace Run 4-6min.

Warm up(10)
3rds
10 side lunge
10 heels to rear
10 plyo

WRK(24)
WRK 3:00 REST 1:00 x6
8 dumbbell power cleans
8 -10m shuttle drops
8 sit ups

Finisher
50 double crunch
1:00 samson stretch