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50min easy run/jog @60-70% of HRmax

Harjoituksen tarkoituksena on kehittää peruskuntoa juoksuun. Tavoitteena on juosta yhtäjaksoisesti 50 minuutin ajan matalilla sykkeillä.

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WARM-UP:

2-3 rounds

20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch

AMRAP 9

100 Wallball 12/9kg (30/20p)
25 Bar Facing burpees
remaining time Kettlebell clean&Jerk (Hang) 32/24kg
...directly into
Power Snatch 2RM (TnG)

TC 15 minutes.

8 Sets : 6 TnG Power Snatch 65/45kg + 5 Box jumps 30/24". Every 1:30

EMOM 6

(2 x hang power snatch) + Squat snatch @ 50-60%

Mobility

Perform 2x10 active hip flexion w/ 3sec pause each rep

Hip flexion PAILs/RAILs 2mins passive hold PAILs: Ramp up from 10%-100% /Hold 100% for 10secs RAILs: Reverse contraction for 10secs Relax into new range of motion Repeat 1x.

Perform 2x10 active hip flexion + hip ABduction

No Equipment Ninjas

Using your new 10RM for each

Handstand Push Up 15 x 1

pistol squats 12 x 2

pull up 10 x 3

Full Kit Wankers

Pendlay row.

complete 3 cluster sets of 4*2 with 20 seconds rest in between.

Take 2 minutes rest in between the cluster sets.

This week add upto 2.5kg onto the weight that you used last week.

WOD

5*5 dips increase weight from last
week or increase reps to 5 sets of 6-7

21-15-9
deadlift
pull ups
12 min time cap

Deadlift

10x60%
8x70%
5x75%
5x80%
1x3x85%

Eilinen/Lepo

4 rounds:
10 Deadlifts @BW
10 OHS @1/2BW

5 x Push-up
5 x Push press
10 x Wall Ball (rx 9/6kg)

5 x 5