Aamulla 45 min hölkkä, mahdollisuuksien mukaan. Tämä on kisoihin asti tiistaisin.

Run 400m
Deficit HSPU 8 2x15kg per käsi, 40+ ei deficit
Pistols 24
Run 400m
Deficit HSPU 16 2x15kg per käsi, 40+ ei deficit
Pistols 16
Run 400m
Deficit HSPU 24 2x15kg per käsi, 40+ ei deficit
Pistols 8

TC 12

Lepo 10 min

21-18-15-12-9
Bar over burpees
Snatch 35 + 40kg/ 40+ 30kg

Single-leg Crossover Deadlift with KB/DB
6 x 6+6 reps

8x
Power snatch + hang squat snatch

Focus on technic and the last pull. Keep the weights easy to handle and no fails!!!
Rest as needed.

EMOM9
A) 8 DB snatch R
B) 30 DU
C) 8 DB snatch L

rive+etukyykky+työntö

10x1+3+1@70-80%

Te-Veto

7x2@110-130%

Varpaat tankoon 50kpl

Spend 8 Minutes Practicing Pull-ups. These sets should NOT be fatigue inducing.

Possible structure
1a) Pull-up Practice: 3 x 4-5 reps. Rest 30s.
1b) Handstand Hold or Taps: 3 x 10-20s. Rest 30s.

14 min emom
odd: 15/12 cal ski
even: 15 GHD sit ups

Scale as needed

5 Minutes of Light Foam Rolling. This should NOT be painful.

Karsintalaji 1

21 Thruster
21 Leuanveto

15 Thruster
15 Chest to bar leuanveto

9 Thruster
9 Ring muscle up

Aikaraja: 12 minuuttia

Painot
Yleinen ja masters 35
45/30kg
M40
40/25kg
Leuka – C2B – Ring muscle up
M45
40/25kg
Leuka – C2B – Bar muscle up
M50
30/20
Leuka – C2B – C2B

Te-v eto + Muscle snatch + valakyykky (kuminauha eteen vedolla)

5+5+5 x 4

Te raakana samoillle jaloille 6 x 3@60-80%

Rive kuminauha eteen vedolla 6 x 3@60-80%

Hypyt 5x10 (15-20kg)