Karjalan Kovin
Sali kiinni

Huoltoa / Lepoa. Millon on viimeksi ollut hieronta?

130 min

1.Strength

A. Shoulder press
- 4x8x30

B. Strict pull ups
- 4x10

C. 4 sets:
8 cable row - 45
8 bench press - 37.5

D. 3 sets:
12 high cable row - 17.5 17.5 20
12 incline DB press - 2x10
10 sa. DB row - 17.5

E. 3 sets:
12 side lat raise bench - 4 4 5
12 high cable face pull - 17.5
12 bicep curls - 14

F. 3 sets:
12 side lat raise - 6
8+8 bicep curls - 9

2.Metcon
2 sets:
9 x 30 s. on : 15 s. off
Xebex airbike
R. 2 min between sets
1: 79 cal
2: 82 cal

Tupla amrapit

8min amrap
60 single under
12 Kb swing

6min Rest

8min amrap
7 Sumodeadlift
12 cal Row

Partner Wod
11 min Amrap
5 Pull up/ Ring row
7 Air squats
10 alt. Db Hang power clean and jerk 22,5kg/15kg

You go round, i go round

5.2.-11.2 toinen viikko syklistä

10 RFT
5 deadlifts 275/185
200m run

*sub 10/7 cal bike for run

On The minute x 30 - 40 ( 6 - 8 rounds )

Minute 1 : Echo Bike Calories
Minute 2 : Seated Legless Rope Climbs
Minute 3 : Echo Bike Calories
Minute 4 : Strict Deficit HSPU ( 2 - 5 Reps )
Minute 5 : Rest

2:00 easy bike or row

Normal warm up

Abs
4 rounds
15 GHD sit ups or weighted sit ups
30 Russian twists with DB
1:00 plank

Rest 1:00

Lepoja. Huomenna jatkuu.