EVERY MINUTE ON THE MINUTE FOR 10 MINUTES:

• 1 RING MUSCLE-UP
• 3 RING DIPS
• 1 RING MUSCLE-UP

Etukyykky, raskas ykkönen (ilman vyötä)

Tempaus pukeilta (polvelta) 1x2@70%, 1x2@75%, 3x2@80%

Tempaus veto (pause polven alla) 1x3@90%, 1x3@95%, 1x3@100%

Lisäpainolankku 3 x 50 sek

Kisaverkka. 15-20 minuuttia peruslämppää. Soutua, pyörää, lyhyet venytykset, kepin pyöritykset.

Tempaus

2 x 70%, 1x2@75%, 1@80%, 1@85%, 1@90%, 1@95%, 3 x 1@MAX

Tauko 10 min

Warm up of the week:
100m run or :20 airdyne/row
10 jax
10 pik-n-grass
10 squats
10 push ups
10 hip rotations
10 active spidermans
10 pass thru
1:00 min hamstretch stretch

Workout(20)
5rds
5 decline push ups-challenge-strict hspu
10 s/a db hang clean and jerk 35/20-challenge-50/35
15 step ups-challenge-box jumps
20 jump rope-challenge-double unders
25 cal row

Opt(15)
4x1 bench-climbing
4x1 jerk
5x5 hip ext
5x100m sprint

Finisher
50 alt toe tap
1:00 min samson

60 minutes swimming

10...1:
KB deadlift 16kg
push press w/ bar 20kg

Workout 20.3 / Workout 18.4

Diane:

21-15-9 reps of:
- Deadlifts,
- Handstand push-ups

♀ 155 lb. ♂ 225 lb.

Then,

21-15-9 reps of:

• Deadlifts
• 50-ft. handstand walk after each set

♀ 205 lb. ♂ 315 lb.

Time cap: 9 minutes

10-9-8

A.) barbell hip thrusts
A.1) sumo band pull through x2reps

B.) Iso dynamic KB/DB row / side
B1.) lat pull down with band & stick x2reps

C.) Floor press
C1.) Tricep press with band&stick x2reps

D.) Max reps DB bicep curls in 30 sec

Midline:
4 rds
weighted abmat sit-ups with WB 10-12 reps
-rest 45 sec

30 minuuttia

10 - 15 Lapapunnerrus
25 Varpaat seinällä vatsaa
10 - 15 Lapaleukaa
20 russian Twist
400 m hölkkä

10 minuuttia

"Kiinalaisen" kyykkyasennon hakemista tangolla

30 minuuttia venyttelyä