Front Squat

4-4-3-3-2-2

** 3 -5 Sec Eccentric

Go Every 3:00

Viikko 46 (4/4) (kevennys)
Maanantai
Warm Up
2 rounds
1:30 cardio machine
10+10m bear crawl (forward/backwards)
10m crab walk
10m lunge walk + reach up
10m tin soldier walk
3-5 burpee pull ups
:30 HS Hold

Gymnastic Skills (15 min)
Kick to Handstand
HS Hold / Free Hold
Shoulder Taps on wall climb position
Hs walk practises

Easy Pace Metcon
5 rounds with easy pace
2 min easy run or double under practises
10 db snatches
10 wall ball shots
6-8 kipping hspu
6-8 kipping c2b or bar muscle ups x 4-6 reps

Accessory Work
2-3 x 6-8 windmill per side
2-3 x 6-8 banded GHR
2-3 x 12 hardened ring row

Compelte 1 Unbroken Set For Reps.

• If Cannot complete 10+ Reps unbroken, modified

5:00 easy pace Bike, Row, Jog etc
+
Hollow Rocks: 20s on 10s off x 8
+
Pick 1-2 from the list below
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Treeni 2
Warm Up (10 min)
2 rounds
1:30 cardio machine
30-50 single unders
10+10m bear crawl (forward/backwards)
10m crab walk
10m lunge walk + reach up
10m tin soldier walk
5+5 single arm ring row
10 scap pull ups
5 kip to swings

Gymnastic Skills (15 min)
Kipping Pull Up / Butterfly Pull up training
Double Under Practises
or do
otm 12
odd : x - reps kip/butterfly pull ups
even : 20-30 seconds of double unders

Metcon
Easy&Treshold pace for 30 mins
2:00 easy/mod pace cardio machine
40m double kb front rack carrying or sandbag carrying
4-6 burpee pull up
6+6 single arm db oh lunge walk
8 box jump overs, stepping down and turning around
12-16 alt leg v-ups

6 kierrosta

400m juoksu
10 ilmakyykky
20 kahvakuulaheilautus

5 Sets Of:

Power Clean + Hang Squat Clean @ 75 - 80%

5 Sets Of @ Light Weight

Clean High Pull + Muscle Clean + Power Clean

EMOM´20 (5 rounds)
1) one round of Cindy
2) 10-15 power clean @45/35kg
3) max reps double under/single under
4) rest

---

One round of Cindy:
5 pull ups
10 push ups
15 air squats

Rest day - what did you do?