ULKONA JOS HYVÄ KELI

For Time

800m bike / 600m run / 400m row
21 kb thrusters @20/16kg
21 push ups
21 burpees

Rest 1min

800m bike / 600m run / 400m row
15 kb thrusters
15 push ups
15 burpees

Rest 1min

800m bike / 600m run / 400m row
9 kb thrusters
9 push ups
9 burpees

MEDIUM+ WEEK 3/14

WARM UP kesto yht. n.20min
1-2 rounds:

2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION

5 CROSS CHOPS + 5 GTOH with plate

3-5 LATERAL STEP UP

2 1-LEG INCWORM + PUSH UP + T-PLANK

--

2x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P
2x3 HIT + 3 HIT with HIGH PULL + 3 HIGH PULL from Abv Kn + 3 PWR SN
2x M S SN Blw Chst + M S HIP SN + M S SN
2x3 PANDA PULL + 1 SN
2x HIP SN + SN Abv Kn + SN Blw Kn + SN
2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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SN PULL to PWR POS. + HIP SN PANDA PULL + HIP SN
1+2+1@up to 60% sn-% pal 2min

--

SN PULL to PWR POS. + SN Abv Kn
6[1+3]@71% pal 2min

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CL PULL to PWR POS. + HIP CL PANDA PULL + HIP CL + SPLIT JERK
1+2+1+1@up to 60% j-% pal 2min

--

CL PANDA PULL + CL Abv Kn + SPLIT JERK
2[1+2+1]@71% pal 2min

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DEAD BS (~90° - ~80°)
10x1@60% *rest for 30 sec between reps

--

SN SOTS PRESS + HIP SN HIGH PULL *on the toes
5[10+5]@RPE8 *2-3 reps reserve pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

15 1-LEG SEATED CALF RAISE, DB/KB
8 NORDIG HAMSTRING CURL *banded assisted
8 1 HANGING SCAPULA PULL UPS + 1 LEG RAISE

EMOM 20

1 Minute : Echo Bike Calories
2 Minute : 15 GHD Sit Ups

Result total calories

3 - 4 Sets of 8 -12 Reps:

a ) Barbell Curl
b ) Bulgarian Split Squat ( Each Leg )
c ) Static Reverse Hyper Hold 60-90 sec

4x

8min ON/2min OFF

Max Calories

*start min 0 & min 4 with 300m Run

Rästi

2 rounds for time:
1600m Run
50 DU / 150 Singles
20 Burpees

On The 5:00 x 3

30 Bar Facing Burpees

Result total working time

4 rounds for time:
20/16cal Row
15 GHD Sit-ups (scaled: sit on a medball and feet anchored)
15 Lateral Burpees Over Rower
10 Dual DB Squat Cleans 2x20/15kg

TC 20min

Tiistai
Warm Up
2 rounds
16/20 cal easy air bike
10m death march walk with light db's
10m inch worm with push ups
15 kb swings
10 hr push up with shoulder taps 1+1 on each rep

Start to climb for deadlift weights and work on your strenght!

Strenght
Deficit Deadlift 4x6 reps @60-70% of 1rm
rest 2-3 min (15kg roguen levyt jalkojen alle korokkeeksi eli n.6-7 cm koroke)

Tempo Bench Press 4x6 reps @60-70% of 1rm (alaslasku 2-3 sec ja ylös kuin tulee)
rest 2-3 min

kiipeä +2.5-7.5kg nousuilla ylöspäin, niin et jää 2-3 toistoa varaa. Tee liike kontrolloiduisti ja puhtaasti molemmissa liikkeissä.

Accessory Work
2-3 rounds
8-12 strict toes to bars / knee raises
8-12 db incline curls (hauiskääntö käsip)
8-12 db tricep roll backs (ranskalaiset maaten lattialle käsipainoilla "lisäliikeen kans"
rest 2 min

Metcon Prep:
2 rounds
1:30 light jog/light run/ mod run
10 step back lunge + torso rotation
10m tin soldier walk
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds

Workout
6-8 kertaa 400m run @80-85% effort. (tavoite ajat nyt ekoilla juoksuille 1.35-2.00 välille, ei sen kovempaa. Tohon 1.35 saa jo juosta sellaista 80-85% efforttia jos on 3000m cooper)
Go every 3-4 minutes, you choose. Ja vie harjoitus niin että ekoilla vedoilla on malttia hyvinkin!

Cool down
3-5 min light bike erg/spinning bike
:30 calf / streching
:30 hamstring strech
:30 wall pec strech each side