For load:

15-12-9 Unbroken Shoulder to Overhead

Rest as needed Between Sets.

Pausing overhead or in the front rack is okay.
Score : Overall Score will be sum of total.

Juoksu 70 minuuttia.

Juokse kevyttä vauhtia, rytmitä tarvittaessa kävely pätkillä.

Kirjaa ylös kokonaismatka.

LIGHT WEEK 4/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 STANDING OH LEG RAISE & HORIZONTAL POS. & HALF MOON POSE & DOWNWARD FACING DOG with 3x CALF raise and 3x TRUNK ROTATION + LUNGE & SIDE SQUAT & LUNGE

3 FULL MOON + 5 STANDING TWIST + 5 STANDING HIP RAISE *with plate

5-10 KNEELING SIDE PLANK CLAMSHELL

--

2x 5 FRONT RACK ELBOW ROTATION + 2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS + 2 STS P
2x M S CL Blw Chst + M S HIP CL + M S CL
2x 3 PANDA PULL & CL
2x HIP CL + CL Abv Kn + CL Blw Kn + CL
1-2x 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

---

SN BAL + OHS
4[2+2]@71% sn-% pal 2min

--

SN
3x2@81% pal 2min

---

CL + SPLIT JERK
3[2+1]@71% j-% pal 2min

---

GM HIP HINGE & REAR LUNGE
3[8+8]@RPE8 *2-3 reps reserve pal 2min

--

SN PULL *no floor contact
3x2@81% pal 2min

---

ACCESSORIES 3 rounds (OpenGym alue)

10-15 HIP THRUST, BB+weight
5 CHEST TO BAR CHIN UP with 6 sec negative, vastaote
5+5 1-ARM OH COSSACK SQUAT, BW/DB

6 sets each
20 / 16 cal Assault Bike
1 Rope Climb

3 rounds For total reps in 17min
1min Power snatches @35/25kg
1min kettlebell swing @20/16kg
1min toes to bar
1min box jumps
1min thrusters @//35/25kg
1min rest

PULL UP 3/4
every 90s x6
- Max reps unbroken pull ups

For total Reps:

Minute 1 : 1 Power Snatch
Minute 2 : 2 Power Snatch
Minute 3 : 3 Power Snatch
......

60/42,5 ( Teens 50/35 )

Hammer Curl w. Iso Hold 3 x 10-12 each. Rest 60s
- Start non-dominant side first
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3 Rounds:

3 - 5 Strict Pull Ups
5 Push Ups To Down Dog
0:30 HS Hold
1:00 Ergo

For total Reps:

Minute 1: 1 Rope Climb
Minute 2: 2 Rope Climb
Minute 3: 3 Rope Climb
.....