Allin spagaattikoulu

Lonkan alueen mobbailua kuminauhojen avulla ja venyttelyjä kohti spagaattia (tai parempaa kyykkyä)

Every 8 minutes (4 sets):
1000/800 m row
10 burpees over the rower
5 wall climbs / 30s HS hold

Työntöveto + Rive polvelta 5 x (2+1)x70%

Työntöveto polvelta 1x5x80%, 1x4x85%, 3x3x90%

Takakyykky, 90 kulmasta 3x5x65%

3Kierrosta

10 Reverse Hyper
10 Dippi

Aikaa vastaan

15-12-9

*Boxin yli askellus
*Käsilläseisontapunnerrus boxilla

5 rounds

3 tempo overhead squats
8 bar over burpees

4 rounds:

5 Min Row

5 Min For quality:

3 Wall climb with 5s. Pause

10m Inch worm

30s Active Hang

Basic Endurance 45 min

Ski/Bike/Row

5min Row/Airbike with nose breathing only

Perfect Stretch video

(15min.)
2 rds:
60s. Row / Air bike
5 Walk out + Push up
8 Spider lunge + twist (alt.)

2 rds:
5-8 Snatch grip Deadlift
5-8 Muscle snatch
5-8 Press behind the neck
5-8 OHS

2 rds:
3 High Hang snatch
3 Hang snatch
3 Snatch

Mobility:
Thoracic stretch: 45s.
Pigeon stretch: 2x20s.
Couch stretch: 2x20s.
Hamstring stretch: 2x20s.

strength

advanced:

1-3 strict muscle ups into 1-3 hips to rings

intermediate:

1 spotted muscle up + 3 beat swings on rings

beginner

1-3 ring dips + 1-3 pull-ups or false geip pull-ups

spotted if needed"

accessory

3 beat swing
3 kipping 90
3 kipping 135
3 kipping toes to bar
3 bar muscle ups

5 rounds

3 rounds for quality:

10 false grip ring rows
10 ring dips
30 sec box handstand hold