Pystypunnerrus 5x12-20

Maastaveto 5x10x40-60%
-päinvastainen tekniikka

Vipunosto eteen levypainolla 3x15-20
Ojentajat maaten käsipainoilla 3x10-15
-superina

In Pair

AMRAP 35
2K Row
120 Cal Bike

bar muscle up & progressions
-gymnastics holds

Tessa Borodulin

TESTIVIIKKO

Testataan takakyykyn ja pystypunnerruksen 1RM

3 kierrosta:
12 gorilla rows
12 dead bugs
12 goblet reverse lunges

5 rounds:
30 DU
15 KBS 24/16kg
15 T2B
9 Burpee Box Jumps 60/50cm
9 HSPU

TC 20min

4 sets:
3 Weighted Chin-up @65-70%
- Rest 2min btw sets

AMRAP 8
buy in:
3 rope climb / 6 zombie
rest of the time amrap:
4 (strict) hspu
10 ghd sit ups / v-ups
12 kb swing @32/24kg

-3min rest

AMRAP 8
buy in:
3 rope climb / 6 zombie
rest of the time amrap:
2 wall walk
4+4 one arm thruster @22,5/15kg
8 toes to bar

front rack lunges

3 sets:
6+6 front rack lunge

-pidä työskentelevä jalka koko ajan edessä, älä askella välissä jalkoja vierekkäin
-tanko räkistä

2min rest between sets

2 rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
+
2 Rounds
4 Rope pull ups
3 Handstand wall walks to a plate
1-3 Negative chest to wall facing handstand push-ups (body at 30 degrees)
+
Build up to workout weight for SB bear hug carry
* 1-2 Rounds of toes-to-bars prep:
8 Supine hollow hold w/ double leg extensions overhead
8 Standing straight arm lat pull-downs
4 TTB timing drill (open, jump, pull & snap to bar)
4 Tension swings + 4 Kipping knee raises
+
@ workout weight
500m Bike
1 Rope climb
3 Wall-facing HSPU
6 Toes-to-bars
12m SB bear hug carry

Pause back squat 1/3

5x5
Every 3min
-2s pause ala-asennossa