A) 10min guided t2b practice

B) AMRAP 15 (YGIG per round):
12 alt. db snatch 22,5/15kg
9 t2b
3 wall walk

2x 2
3x 1

-Nousu V1

DELOAD WEEK

4 rounds
2min easy row
2min AMRAP: 4 down-up + 8 KB swing 24/16
2min easy bike erg or echo bike
2min AMRAP: 6 reverse lunge + 8 alt. v-up

*Keep easy pace in AMRAPs and on the machines

DELOAD WEEK

A) 3 rounds
8-10 DB bench press
10-12 body row
Rest 1min

B) On the minute for 12min
1. Straight arm banded pull-down
2. Ring support hold (20-30s work)
3. Lane-facing burpee
4. KB farmer's walk

40s work / 20s rest on the minutes

Back Squat
Build to a heavy single in 8 sets. Rest 2:00
- Sets of 5,4,3,2,1,1,1,1
- 3-4 reps over 90%
- Plan weight jumps strategically
- Option: Sets of 3 for practice.

RX:
E4M x 4
15/11 cal row
8-10 burpee box jump
10-12 t2b

Scaled:
15/11 cal row
6-8 burpee box jump
6-8 t2b

RPE 3.5-4

Skaalaukset: row->cal snatch->paino t2b->t2r->leg/knee raises

Huom! Treenin idea on liikkua reippaasti, mutta keskittyen tekniikkaan. Jokaisen intervallin jälkeen täytyy jäädä vähintään 1.30min lepoa.

3x
2min ON/2min OFF

Buy in: 15/12 Calories
+
AMRAP in the remaning time of:
5 Thrusters 50/35kg
10 Lateral Jump Over bar

BBF:
Buy in: 15/12 calories
+
AMRAP remaining time of:
5 thrusters 50/35 kg
10 lateral jump over bar

21-15-9
row cal
Thruster 40kg/30kg

4 Rounds x Every 5:00

12 Box Pike Leans
0:20 - 0:30 Handstand Flutters
10 Wall Facing Hip Touch

rest 0:30-0:50 between movements.

Aikaa vastaan:

• 21 wall-ball 3m (N 6kg / M 9kg)
• 15 c2b
• 9 valakyykky (N 30kg / M 42,5kg)
• 100 tuplanaruhyppy
• 9 valakyykky
• 15 c2b
• 21 wall-ball