RestDay!

Back squat 4x4

5 x (3+3)

go every 2:30

Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joten valitse kuormat ja kalorimäärä sen mukaan. Pyri pitämään sykealue 60-70%/HR max, tai niin, että pystyt juttelemaan treenikaverille helposti.

LÄMMITTELY

3min ergo (kevyt)
3-6 mittarimato
3min ergo (kevyt)
16-20 askelkyykky
3min ergo (kevyt)
16-20 KBS (kevyt/keskiraskas)

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HARJOITUS

(Peruskestävyys, 60-70%/HR
max)

EMOM 36
1. 8-13 cal ergo
2. 20-30 KBS
(kevyt/keskiraskas)
3. 8-13 cal ergo
4. 10-20 ilmakyykky
5. 8-13 cal ergo
6. lepo

EMOM x6
1. Row
2. Bike
3. Ski

• Mobility...

B.
3 rounds:
30/24 cal Row
Rest 1min.
30/24 cal Bike
Rest 1min.
30/24 cal Ski
Rest 3min...

Extra:
5 rounds:
8-10 Strict Ring dip
12-20 GHD sit up
8-10/hand Bicep curl w/ DB's (alt.)
Rest as needed...

A: Hip power snatch + hang power snatch up to heavy
B: Power clean + Hang power clean
C: Snatch pull doubles tng @max squat snatch

For max reps and cals:

Tabata DB deadlifts
1 min rest
2 min row or bike
3 min rest

Tabata DB hang power cleans
1 min rest
2 min row or bike
3 min rest

Tabata DB front squats
1 min rest
2 min row or bike
3 min rest

Tabata DB push presses
1 min rest
2 min row or bike

3 X MAX REPS PUSH UP

Warm up(10)
3rds
50m run
10 jax
10 heels to rear
10 pik n grass

WRK(28)
WRK 6:00 REST 1:00 x4
10 dumbbell deadlifts
20 dumbbell hop overs
10 bridged dumbbell press
20 jump rope
10 plank to bridge
20 flutter kicks
10 tricep overhead extension
20m side shuffle

Finisher
100 knee tap crunch
1:00 pigeon per side

Alternating DB press 4x20