Juoksevalla 30min kellolla:
Kaikkia liikkeitä suoritetaan ensin 16, sitten 13, ja lopuksi vielä 10 toistoa, minkä jälkeen on vasta 2:00 lepo

16-13-10:
Cal soutu
Vauhtipunnerrus @2x kässärit
Lisäpainovatsa
-2:00 lepo-

16-13-10:
Cal pyörä
Heiluri
Jalkojennosto kuulan yli
-2:00 lepo-

16-13-10:
Burpee boksille/korokkeelle nousu
Wb
Vuorikiipeilijä kädet pallolla
-2:00 lepo-

Max määrä caloreita

36 minuutin peruskestävyysharjoitus

Lämmittely
2min pyörä
2min hiihto
2min soutu

Sitten:
4+4 askelkyykkykävely; käsien venytys kohti kattoa
4+4 askelkyykkykävely; kädet niskassa ja rintarangan kierto
5+5 tuulimylly
10 pään yli vienti kepillä
15 takareiden pumppaus

Harjoitus (Syke 60–75%/HR max)

12x3min, vaihtuva ergo
- Lepää 45sek kierrosten välissä.

Harjoituksen tavoitteena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Harjoitus toimii myös palauttavana treeninä. Pidä siis vauhti maltillisena ja sykkeesi PK-alueella (60–75% maksimisykkeestäsi). Vaihda ergometria lepoajalla.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2 Rounds
500m Row @ easy >> moderate
10 Reverse lunges, alt
10 Plate squats*
10 Banded good mornings
* Hold a plate or KB in front of the body as you squat to work on upright mechanics
+
Barbell prep – 2 Rounds @ empty barbell
5 Deadlifts
5 Hang muscle/power cleans
5 Front squats
+
Build to workout weight for the barbell movements
* Practice few short sets of bar-facing burpees between weights as you build up
+
Optional final prep @ workout weight
6 Deadlifts + 4 Hang power cleans + 2 Front squats
6 Bar-facing burpees

1) 20 WB
2) 10 m Sled pull
3) 80 m FC
4) 20 Front Squat
5) 400 m Cardio

REST 90 sec

6 rounds

Horizontal straight & bent arm strength complex – 2 to 4 Rounds

5 Scapular push-ups
5 Planche lean slides
5 Planche push-ups
5 Battle rammers
5 Pike compression slides

(No rest b/w exercises)
– Rest 1:30-2:00 between rounds –

5 Rounds, each for time

9 Power snatches @ 43/30kg (95/65lbs)
12 Bar-facing burpees

– Go every 2:00 –

– Rest 5:00 before part B –

5 Rounds, each for time
9 Power clean and jerks @ 43/30kg (95/65lbs)
12 Bar-facing burpees

– Go every 2:00 –

Intent. Your goal today is to move fast. Ideally we’re looking to keep all work unbroken with quick transitions to explore how fast we can go (without the wheels coming off). Make sure the movement options support this ( = don’t make it so hard that the work becomes a grind).
Weight options. 35/25kg (75/55lbs), 43/30kg (95/65lbs), 52.5/35kg (115/75lbs), 61/43kg (135/95lbs), the intent is to move fast and go unbroken on the bar.

2 Rounds
10 Good mornings
10 Glute bridges
10 Scapular push-ups
10 Banded pull-aparts
+
Barbell warm-up – 2 Rounds @ empty barbell
3-5 Deadlifts
3-5 Hang muscle cleans
3-5 Strict presses
3-5 Hang power cleans
3-5 push presses/push jerks (round 1/2)
3-5 Hang muscle snatches
3-5 power snatches
+
Build to workout weight for Power snatches and power clean and jerks
* Practice sets of bar-facing burpees between sets
+
@ workout weight
3-2-1 Power snatches
3 Bar-facing burpees
– Rest 0:30 –
3-2-1 Power clean and jerks
3 Bar-facing burpees

"Whitten"

5 rounds For Time :

22 Kettlebell Swing 32/24kg
22 Box Jumps 24"/20"
400m Run ( Bike 800m )
22 Burpees
22 Wallball Shots 20/14p

TC 45

Nousevat painot alkavalla 1:30