EMOM 21

1) 1-10 HSPU
2) 12 Ring row
3) 12 air squat

EMOM 16

1 Minute : 5 Push Press @ Heaviest SP OTD. ( Floor )
2 Minute : 10 Line Facing Burpees
3 Minute : 5 Strict Chin-Ups
4 Minute : 15 Air Squats

Snatch Wave (3/3)
Every 90sec x12 (4 rounds). Snatches anyhow (power and/or Squat)

1) 3 reps
2) 2 reps
3) 1 rep

Use only one barbell. Increase and decrease the loadings. All sets with RPE 3+ to 4, this is consistency work, not max out!

Add 2,5-5% compared to last week.

20min EMOM: Airbike (5 rounds)

1) 12/8 cal RPE 3
2) 14/10 cal RPE 3-4
3) 16/12 cal RPE 4
4) 8/6 cal RPE 2

Scale the cals if needed, go with the RPE chart to find right stimulus. This one is pretty gnarly, but it should be doable! Scale to rowing only if you don´t have an airbike!

Row 6x1000m with 60sec rest

Overall RPE 3 to 4

Target: Keep a steady and repeatable pace. All sets within 3sec.

With a continuously running clock do one T2B the first minute, two T2B the second minute, three T2B the third minute... continuing as long as you are able. Use as many sets each minute as needed.

Hang Snatch 3RM. Find your 3 rep max for the day.

Every 2:00 x 5:
3 Push Jerk

6 Rounds For Time:
12 DB Deadlifts @2x22,5/15kg
9 DB Box Step-Ups @61/51cm
200m Run
- Rest 2:00 between rounds

"René"

7 kierrosta aikaa vastaan:

• 400m juoksu/ laite
• 21 askelkyykkykävely
• 15 leuanveto
• 9 burpee