Viikko 42 (4/4) (deload week)
MAANANTAI
Warm Up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then
1:00 easy -> :30 moderate
1:00 easy -> :30 moderate / fast
ONLY 3 MINUTES WARM UP WITH MACHINE

rest 3-5 minutes and start WORKOUT

Metcon

Ski Erg
4 sets:
2min at moderate pace
3min at easy
Total time 20 minutes.
Men goal paces for ski : mod = 1.53-2.00 and easy 2.03-2.10 and women moderate 2.03-2.10 and easy 2.13-2.20)

Accessory Work
3 sets of :
8-12 Single arm kb bottom up press (each side, light weight) WOMEN 6-8 AND MEN 10-12 KG
8-12 push ups (controlled, scale to feel this moderate heavyish)
8-12 Banded Strict Pull ups (men also, greend on black band, get that "muscle work and feeling off it)
rest 2-3 min

Cool down
2-3 min upperback smash
1+1 min lat smash with roller
1+1 min banded lat/side strech
1+1 min tricep streching

PUT THE COMMENTS BELOW IF FEELING LIKE IT!

WE DO ALL THE WORKOUTS THIS WEEK WITHOUT PUSHING TOO MUCH.