Goodmorning
5x6r @ 40% from best Back Squat
90s. Recovery

Row 4x1500m with 90sec rest

These are not all out! RPE 3 to 4.

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

45min running clock:

400m run (both)
YGIG
5/5 Kb snatch
5/5 Kb clean
5/5 Kb windmill
10 Kb swing
10 Kb goblet squat

*for quality and light weight, HR @ 60-70%

Clean 5x3 (same weight as last week)

If you are new, focus on technique and don't worry about the loading.

1600M RUN (In pairs)

YGIG 20min
Row
30 OHS
15 Strict/Kipping T2B

1600M RUN (In pairs)

1. Strict toes to bar or Strict knee-raises
- 3 sets of 10
- (Eccentric “lowering”)

2. Lateral med ball throw
Tabata – 20 on/10 off

3. Rolling Planks
- Accumulate 50 (25 each side)
with as little rest/sets as possible

Deadlift
3 sets of 7 reps (60/65/70 %)
Rest 2 min between sets

Huom: lisää kiloja edelliseen sykliin. Lisäys 2.5-5 kg/sarja. Voit myös lisätä laskennalliseen 1rm-tulokseen X määrän kiloja ja laskea sillä työsarjat

Vikassa sarjassa voit mennä hieman yli prosenteissa jos päivän kunto on hyvä ja edelliset sarjat rullas hyvin. Huomioi kuitenkin että syklin edetessä kilot nousee.

5 mins on 1 off. Switch between A and B (48 mins)
A. Row steady pace

B. 30 medball cleans
20 step ups
20 hollow rocks
10 bicep curls

This is a steady 60-70% effort. If you get through B, go back to the start

Perform tabata intervals of

• Sumo deadlift high pull 30kg/20kg
• Abmat sit up
• Push press 30kg/20kg
• Double unders

1 tabata interval is 8x20sec ON/10sec OFF

1 min of rest between intervals

25 minutes:

• Jerk 1RM (from the rack)