Shoulder rehab & built

3 RNDS for quality
10 Prone PVC Lifts
- Narrow grip to lift 4cm off the ground
- externally rotate arms before lifting.
15 90/90 Overhead Raise
- keeping back flat on the ground as you raise arms overhead
- 5-7 Side-lying Posterior Rotator Cuff trio e/s
(check video below, but do this as a warm up, not for strength)
ME Inverted Row

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E2MOM 30
1) Assault bike 8/10 cal + 10 GHD shit up
2) 10m sled push + 8-10 wall ball
3) 20-30s. bear hug 70/50kg

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Aim to rest at least 30sec
but move steadily.

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Shoulder videos

ULKONA, JOS HYVÄ KELI

4 ROUNDS FOR TIME:
25 medball squats @9/6kg
20 medball sit ups @9/6kg
15 push ups
300m run with medball

5x8 DB Squat Snatches
- Build to heavy
- Rest as needed btw sets.
- 8 Reps total, alt arms every snatch

Goal:
This is all about positioning and technique. You should be completely recovered btw sets, working on unbroken TnG technique.

Mobility

For time:

21-15-9

Squat Snatch 42,5/30kg
Strict Ring Dips

( 8 - 12 )

30 min PK
Row/bike/run 10 min each

GYMNASTICS CAPACITY VK 1

EMOM 6
-max reps handstand push ups

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Aloitetaan progressio, jossa idea joka viikko parantaa hieman tulosta. Tämä viikko kevyesti ja varaa jättäen

3 RFT

20m HS walk
40-30-20 Alternating Pistols

TC 12

EMOM 9

6 One DB Squat 22,5/15kg
Max one DB Devils Press

Rest 3 min

AMRAP 6

Max Cal Echo Bike

Rest 3 min

EMOM 9

6 Box Jumps 30/24"
Max Rope Climbs

Touch & Go Power Snatch