3 Rounds

10min @machines (switch every 2nd minute)

Rest 2min btw Rounds

5:00 Bike, Row, Ski, Jog @easy pace
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Viikko 11 (1/4)
Maanantai
Warm Up
Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
then 2 rounds
1-1,5 min rowing
3 clean pull + 3 hang power clean + 3 press + 3 tempo front squat + 3 jerk balance
rest 30-45 sec bwn rounds

Weightlifting
3x Power clean + Push Press + Squat clean + split jerk @40-50%
3x power clean + split jerk + squat clean + split jerk @60-70%
3x2 squat clean + 1 split jerk @@70-80%
3x3 clean pull @90-105% of 1rm.
rest 1.5-2.5min bwn lifts

Strenght
Back Squat 3x5 reps @70-75% of 1rm. (should have like 3+ reps in tank)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Squats.
rest 2-3 min

Accessory Work
3 sets
8+8 bulgarian split squat
rest 30-45 sec
3-5 strict tbb / knees to elbows
rest 30-45sec
6-10 kipping toes to bars
rest 2-3 min

Cool down
2-3 min light row
1+1 min pigeon pose strech
1+1 min couch strech
1+1 min banded bully strech

C2 bikeERG
200 cal as fast as possible

Partner wod ( You GO, I GO )
2 sets of
5 mins of :
Max cal row
1 min rest
5 mins of:
Max rep wall ball@9/6kg
1 mins rest
5 mins of:
Max rep Dumbell Hang Snatch @22,5/15kg

Log your reps and the Goal is to achieve the same or more reps in the second set!

A) Warm-up

3 Rounds of:
15/12 Calories erg or 1:00 min.
10+10 Cossack squats
6+6 1-Arm OHS
4 Inch Worms

3 x 10 Hanging weight OHS

B) OHS

5 sets of 5 OHS with small pause at bottom. Build up to a heavyish weight.

C) Snatch triples

5 sets of 3 snatches @ 60-70%

D) Core workout

4 x 4 V.1/180s

Tekniikkaa + työsarjat.

OPEN 22.3

For time:
21 pull ups
42 double unders
21 thrusters @42.5/30kg
18 chest to bars
36 double unders
18 thrusters @52.5/35kg
15 bar muscle ups
30 double unders
15 thrusters @60/37.5kg

Time cap: 12min

STRENGTH PROGRESS 13/13 - HEAVY-LIGHT WEEK

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WARM UP 2 rounds ~15min

5 + 5 WALL PRESS BIRD DOG

5 + 5 HIP AIRPLANE

8 BRIDGE PRESS, lintti

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FRONT SQUAT
8@45%, 6@60%, 4@70%, 2@80%, 2@85%, 1@90%, 1@95%, 1@100%, 3x1@MAX pal 2-5min

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KEHONHUOLTOA LOPPUAIKA