Rowing intervals

1x1000m row / moderate
1x1000m row / fast
1x1000m row / fast

rest 3min between sets

Blackburns’ 3 kierrosta

Etuheilautus kahvakuulalla 3x20
-täysi liikerata

Kapea penkki 3x8 (40-50-60%), 70% x amrap

Maastaveto jalat yhdessä 5x8x40%

Lankku 3x1min
-lisäpaino tarvittaessa

Tee uudenvuoden alkajaisiksi jokin omavalintainen treeni yksin tai kaverin kanssa!
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EMOM 18
1) 10-15 Toes-to-bar
2) 14-20 DB Snatches 22,5/15kg
3) 10-15 Box Jump Overs
4) 8-12 KB Swings + 8-12 Goblet Squats 24/16kg
5) 6-10 Ring Rows + 6-10 Pushups
6) Rest

4 x 3:00 AMRAP; Rest 1:30
1-2-3-and so on...
Power Snatch @ ???
2-4-6-and so on...
Push-Ups
Your choice today to go for a light weight and focus on speed. Or a heavier weight with a slower tempo.
RPE 8

You start from the beginning each AMRAP!

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Walking or EZ Bike/Row
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers
-Rest as Needed b/t Sets-

EVERY 1:30 x 5 SETS
1 Power Snatch + 2 Hang Power Snatches
Start Light and build to Moderate.

7 sets of Split Jerk
Set 1: 3@ 55%
Set 2: 2 @60%
Set 3: 1 @65%
Set 4: 1 @70%
Set 5: 1 @75%
Set 6: 1 @80%
Set 7: 1 @80+%
- Rest 2min btw sets

Warm Up
2 rounds
1.5 min cardio
10+10 single leg romanian deadlift
10+10 single arm hang snatch/ 2nd round c&j
10+10 single arm front rack squat
10-15 ring row
then some squat / overhead pos mobility

Strenght
Every 1.5 min for 4 times
Flat Foot Power Snatch + Flat Foot Hang Snatch 2+2reps@35-50%
Every 1.5 min for 6 times
pause on knee 2sec then power snatch + hang snatch @50-80% of 1rm
then
Every 1.5 min for 4 times
Power Clean + Push Press + Squat Clean + Split jerk 1+1+1+1reps@35-50%
Every 1.5 min for 6 times
pause on knee 2sec then power clean + hang squat clean + split jerk @50-80% of 1rm

Kyykky max1

EMOM40:
a) bike erg / air bike
b) wb
c) row / ski
d) kbs + hop over kb / line (1 rep = jump both ways)
e) rest

Skaalaus:
- Haastavampi --> tee aina vähintään 5 toistoa ja vaikka lepominuutilla burpeita.
- EASY: tee enintään 10 toistoa.