Lepopäivä- mitäpä teit?

Banded Pushdowns with an underhand grip: 3 x 25. Rest 60s.
+
– Global Foam Roll Thoracic Spine x 60s each
– Biphasic Half-Kneeling Pec Stretch x 60s each side.
– Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

• 3min.: Row/Bike/Run

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up/down dog
  5+5 Side squat
  5+5 Scale w/ stretch

• 3 rds:
  4 Back squat
  4 Reverse lunge
  4 Good morning
  4 Thruster

• Mobility btw rds...

• Work on: Back squats

Split Jerk: 10 Minutes on technique and
adding weight each set if form permits.
Perform sets of 2-3 reps per set.

3 rounds for reps;

In a 5:00 window
20/15 Cals on Row/Bike/Ski
Remaining time AMRAP:
5 Squat Cleans @60/42.5kg
5 Hang Power Cleans
5 Shoulder to Overhead
2:00 Rest

Result is the round with least reps.

Part A

Snatch

10 min EMOM

Odd: 3-5 snatch right into overhead hold
Even: 3-5 snatch left into overhead hold

Part B:

3 rounds

10-20 cossak squats (add weight)
into
5-10 floor hamstring curls or walk outs

Part C

4 rounds

10 weighted split squats each leg
rest 2 minutes

Pull-ups 1 RM

Neutral grip barbell in incline bench press.
3x6 rest as needed.

With barbell 2 rounds (1st power / 2nd squat)
3 high hang snatch + 3 hang snatch + 3 squat snatch
rest 1 min bwn rounds

then start to build for snatch weight and start workout

Every 1min 45sec x 7 sets
2 power snatch + 3 squat snatches @60-65% of 1rm

we want to lift fast singles on snatches.

Every 2 min for 6 minutes ( 3sets)
Snatch Pulls x 3 reps @80,85,90% of 1rm

Focus on snatch pulling line and keep adding speed until bar is on the
hips. From there "dip/jump" and do shoulder shrug.
Take bar down and start new "single" pull.

How did it go compared to last week ? Put the weights in comment area.

AMRAP 14:
16 C2B
16 Box Jump Overs 60/50cm
16 (8/8) Alt DB Hang Clean & Jerks 22,5/15kg

Scaled: 16 Pull-ups