Rowing Intervals ;
10 x 1km with a partner (ygig 5 each)

Try to stick with the same pace (~2km pace)
Reset after each row

Time cap 40 Mins ( it’s ok to only get 8 Intervals 4/4)

Post average 1km time.

Back Squat 3+3+(3-7) reps on last set @55-65-75%
rest 2-3 min bwn.

20 min

Focus on slow controlled reps, increasing speed to normal reps

A1)
Deadlift 5, 4, 3, 3
2 sec Isometric stop 5cm off the floor

Rest 1:30

A2)
Shoulder Press 5, 5, 4, 4
Tempo 2-2-X-1

Rest 1:30

The Chief
5 rounds 3 min on / 1 min off
3 power cleans @42,5/60kg
6 push ups
9 air squats
target 4-5 rounds on 3 min interval. Power Clean weight should be
done touch n go and be light/moderate weight.
Score is total rounds + reps. Put the full rounds on that "block area"
Example :
5+5
5+2
4+15
4+18
5
= 23 rounds + 40 reps.

Build to 1 rm in 20 minutes

15 min of Sumo deadlift high pull technique

YLEINEN SARJA

LAJI 2

Aikaa vastaan
6 x 4min aikaikkunassa vuorotellen A/B osat:
A:
30/22 cal soutu
6/5 Muscle up

B:
30/22 cal soutu
12m käsilläkävely

LAJI 3
4min aikana maksimipaino tankokompleksiin:
– Rinnalleveto
– Etukyykky
– Rinnalleveto riipusta

—————

SKAALATTU SARJA

LAJI 2
Aikaa vastaan
6 x 4min aikaikkunassa vuorotellen A/B osat:

A:
30/22 cal soutu
12 leuanveto

B:
30/22 cal soutu
20 olkapääkosketus

LAJI 3
4min aikana maksimipaino tankokompleksiin:
– Rinnalleveto
– Etukyykky
– Rinnalleveto riipusta

• Back Squat 5 x 10

Rest 2 min between sets

1) Snatch Deadlift (Position cycling)
2) High Pull
3) Muscle Snatch
4) Power Snatch
5) Squat Snatch

W/ barbell or light weight