Yoke Carry

Rollback Triceps Extensions: 4 X 8-10. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Rästi

HR @ 75% of max

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2 rounds of
5 min bike
5 min row
5 min ski
5 min of
15m walking lunge
10 ring row
5 push up

Pitkiä 3-5 min venytyksiä apuvälineitä käyttäen. Rauhoittaa ja rentouttaa hermostoa --> edistää palautumista

Voit halutessasi ottaa oman joogamaton tms. mukaan.

4 rnds, 20s. each, 10s. rest b/w
negative handstand
high bar pull down with a band
Banded step back lunge L
Banded step back lunge R

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Snatch always to squat if not stated otherwise.

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Up to max 70% of 1RM snatch
in 20min
Snatch pull + squat snatch +
hang squat snatch + OHS

Rive + Työntö

(1+1x70%, 1+1x75%, 1+1x80%, 1+1x85%, 1+1x90%, 1+1x95, max, max, max)

AMRAP 15:00
15/12 cal row (sub 12/8 cal bike)
12 power snatches 75/55
15 TTB
12 OHS 75/55

Warm up:
4min Easy bike/row
1min Moderate

2 Rounds:
10 Lying snow angel
10 Lying pass over
15m/15m KB one arm OH carry bottom up
10 Hollow rock
10 Arch rock
10 Lat pull down with 2sec hold

4 Rounds:
20/14 Cal Bike erg or Row
1-3 RMU or Eccentric RMU (6sec Down)
15/15m Mixed carry (front rack and farmers)
12 Alt DB snatch
8 Ring plank saw or 30sec Ring plank hold
90sec Rest

RPE7

Every 2:00 x 10 (20 min):
1 Round Of Cindy
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats