1) Lämmittely 2x 100m (vapari/rinta/selkä -rento)
2) 2x 100m (rinta/vapari -rento)
3) 2x 200m (rinta/vapari -rento)
4) 3x 25m (rinta/vapari -reipas)
5) Loppuverra 100m (kevyt)

Palautukset niin että syke on tasaantunut.

Yhteensä 975 m.

Jos sinulla ei ole uintikokemusta, voit uida omaan tyyliin 20 min. Voit myös konsultoida Miraa uintitekniikoissa!

Vapari= Vapaauinti/krooliuinti
Rinta=Rintauinti/sammakkouinti
Selkä= Selkäkrooli/selkäuinti

Valitse kevyellä viikolla 2 PK treeniä, joka 1,2 tai 3.

3 kierrosta:
400m juoksu
30 cal soutu
15 x burpee over rower

Push Press 5x2 80%

Pause power position snatch 7×2 @80-90% of the last clean rep you hit during test week – Drop, reset, and perform a perfect snatch DL between each rep.

Please refer back to http://misfitathletics.com/rest-day-cycle-1-olympic-lifting-explanationtutorial/ for an in depth explanation on the oly work we will be doing in this cycle. DO NOT jam the bar into your hip pocket and bounce it out so you can write a big number for your score. It’s time to start over and clean the movement up. Pause, exented through heels. No heaving.

WOD

EMOM for 20 min:

T&G Power Clean @ 80%
KB Snatch 5/5 (5sec pause)
6 High Box Jumps
10 Pull-ups

Alternate between exercises each min, select a snatch weight which challenges you but will not go to failure, the snatch is a full min of work

!

5 kierrosta:

Farmarikävelyä 1 kierros salin ympäri (20/10kg limput)
wallwalk x 5
linkkarit x 10

http://opexfit.com/june-16-2014/

A. back squat @30X1; 3, 2, 1, 3, 2, 1; rest 3mins

+

7 rounds for time
2 MU
3 box jump 36/30″

+

5 sets 80-90% aero
Run 200m
Row 200m
FLR on rings 30sec
rest 90sec

Notes:
– second 3, 2, 1 should be more than the first
– focus on breathing during the emom work
– goal is same pace every row
– if pace drops by more than 2sec terminate the set

B.
For time:
20 Overhead Squats (135/95 lbs)
30 Kettlebell Swings (32/24 kg)
40 Wall Ball Shots (30/20 lbs)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Wall Ball Shots
30 Kettlebell Swings (32/24 kg)
20 Overhead squats (135/95 lbs)

sprinter steps x 20
(https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/798/sprinter-steps.jpg)
hollow hold x 20s
hollow rocks x 20
glute bridge x 20
hollow body bridge hold x20s
(https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/797/hollow-body-bridge.jpg)

30s/30
40s/40
50s/50
60s/60

15 min cap

http://opexfit.com/june-11-2014/

A1. Press @12X1; 5, 4, 3, 2, 1; rest 90sec
A2. wtd chin up 5, 4, 3, 2, 1; rest 90sec

B. emom – 12min
odd – PC x 1/SJ x 4 55-65% of 1rm pc and sj
even – CTB chin up 6-8

+

8min amrap 80-90% effort
TGU 1.5/1pd alt hands per rep
+

Row 2k every 500m increase average pace last 500m 97% effort

Notes:
– press is 2sec pause in rack not TnG
– wtd chin up is omni grip
– focus on form for the SJ take your time choose weight that is perfect form
– smooth pace on TGU work maintain same pace throughout
– record total time for Row