21-15-9 of your choice

Ohje: valitse 2 liikettä ja tee niillä 21-15-9. Skaalaa päivän kunnon mukaan.

15 Min EMOM
1. 5-8 Strict HSPU ( 1 scale to box if needed. 1 AB mat max
2. 20-30 sec L-sit hold ( scale to tuck)
3. 20-30 sec bottom of the Dip hold

Kipping Pull Up techniques
10 Min EMOM
5-10 Pull Ups

Complete as many rounds as possible in 11 minutes of:

• 5 deadlifts, 315 lb.
• 18 wall-ball shots, 20-lb. ball
• 17 burpees, over the bar

For Time
21 thrusters 42,5/30kg
400 m sprint
3 minute rest
15 thrusters 52,5/35kg
400m sprint
3 minute rest
9 thrusters 60/42,5kg
400m sprint
3 minute rest
6 thrusters 70/47,5kg
400m sprint
3 minutes rest
3 thrusters 82,5/60kg
400m sprint

Open gym Saturday 7/1 (8:00am-9:30am)

With a Running Clock

Tabata Deadlift 85/60kg
Tabata Hang Power Clean 60/42,5kg
Tabata Front Squat 40/30kg
Tabata Push Press 30/20kg

1 minute Rest between exercises

Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 32 intervals. Score is total number of reps completed in all intervals.

Emom 12:
Odd: 5 DL (80-85%)
Even: 5 narrow grip bench press ( as heavy as possible)

Rest 2 min

Emom 10:
Odd: 3-10 strict c2b
Even: 2-10 strict ring dip

Rest 2 min

Emom 8:
Odd: 8-20 ring push-up
Even: 10 barbell Bentover row ( lay on bench)

LAX Ball Roll Traps, Shoulders – look for the knots!
Dowel Shoulder, Fig 8’s, Behind head Press.
Scap Pull-ups, passive hang each rep
Banded Hip (kneeling, stretching hip flexor on back leg)
Active Pigeon
Reverse Lunges

10
Do a warm up set of BB OH Press

Tempaus kisaverryttelyn tapaan jätetään n. 5 kg alle viimeisen verryttelypainon .
Työntö kisaverryttelyn tapaan jätetään n. 7,5-15 kg alle viimeisen verryttelyraudan
TakaKyykky kolmosia työntörautaan saakka 4 x 3
Selkää ja vatsaa kevyesti

Tempaus :Tempaus: tankojumppaa, 50%x2, 60%x2, 70%x1, 80% x1, 85%x1, 90%x1, ( 93%1 )

Työntö :40%x2+1, 50%x1, 60%x1, 70%x1, 80%x1 , 90% x 1