Clean & Jerk, aina lähtökohtaisesti kyykkyyn ja split jos ei muuten mainita.

500m Row/ski then
2 round 8 reps
Bench DB bend over row L
Bench DB bend over row R
BB kang squat

2 rounds 5 reps each
- Press in split
- front squat
- jerk drop (BB eye level, hells off and drop to split)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and jerk

From knee high blocks, rest 90s. b/w sets
1 sets 2reps @ 60%
1 sets 2reps @ 65%
3 sets x 2reps @ 70%

Clean: Focus on driving your legs in the ground and fast ext. of your hip
Jerk: dip/drive straight, core tight and aggressive catch.

Banded Overhead Triceps: 4 x 15-20. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

Every 3 min:
3 Reps @ 76%
2 Reps @ 81%
1 Reps @ 86%

3 Reps @ 78%
2 Reps @ 83%
1 Reps @ 88%

3 Reps @ 80%
2 Reps @ 85%
1 Reps @ 90%

4 x Tabata (8 rds 20 seconds ON/10 seconds OFF) with one minute rest between Tabata sets

Swap Cardio machine after 4 rds

1. RowErg
2. BikeErg
3. SkiErg
4. RowErg
5. Echo bike
6. SkiErg
7. RowErg
8. BikeErg
9. SkiErg
10. RowErg
11. Echo bike
12. RowErg
13. Assault Airbike

Bonus

1 x 8 rds of 10 seconds ON/20 seconds OFF) of max effort
Swap Cardio machine after 4 rds

Find a pretty looking DL

Basic Endurance 60 minutes.

Bike 10min
5 rnds "Cindy" with C2B
Row 10min
2 rnds "Mary"
Ski 10 min
5/3 Rope Climb

Wendler 531 bench press week 2

Tunnilla tehdään pitkäkestoisia n.5 min mittaisia staattisia venytyksiä. Tunnin tarkoitus on ensisijaisesti rauhoittaa hermostoa ja parantaa liikkuvuutta.

Sawo Triathlon

Swim = Swim
Bike = Saaristokadun lenkki
Run 5k

5 Rounds, every 4:00

8 Bench Press, every set AHAP
16 TTB