-Ilmakyykkytekniikka harjoittelua.

-Valakyykkytekniikka + kevyellä painolla 3 x 5

-Käsilläseisontapunnerrus boxilla - tekniikka

Pendlay Row 4x8
Maastaveto 3x5x75%
Pystypunnerrus 5x10
Vatsarutistukset 100 toistoa

Warm up(10)
10 jax
10 body builders
10 plyo jumps
10 plank taps
10 walking front kicks
10 shuttle runs or 100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 samson stretch

PWR(15)
4 back squats on the 2:00 min for 10 mins

WRK(18)
6/4/2:00 mins on 1:00 min off
6 rounds/4 movements/2:00 mins of work 1:00 min rest
15/12 cal row
12 sit ups or ghdsu
9 wallballs 16/12 or 20/14
6/4 pull ups(your choice)or 4 ring muscle ups

Opt(15)
3:00 min run/2:00 min walk x3

Finisher
50 round the world
1:00 min quad stretch

A.) HS walk practise
-shoulder shrugs
-shoulder taps wall/box
-HS walk

B.) 12 min for quality (max 4 rds)
Double unders 40 sec
rest 20 sec
Pistol squats non alternating 5/5
rest 20 sec
Scapular pull-ups 10 reps (2 sec pause)
rest 20 sec
30 sec hollow hold
rest 20 sec

Back squat
1x8
1x6
1x4

Hold until failure

Korkea Tempaus veto + Tempaus polvelta 5 x (2+1)x70%

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

Takakyykky, stopilla 3x5x70%

3 sarjaa:

10 tiukkaa leukaa
lisäpainolankku 30 sek.

Hang Snatch 5x3 @moderate weight
+
3 rtf
20 kb swing 24/16kg
10 HSPU

34 min interval workout on bike/row/ski (choose one), with 2 min rest between each set:

9x 20s on/ 20s off (6 min)
- 2 min rest -
4x 15s on/ 15s off (2 min)
- 2 min rest -
8x 30s on/ 15s off (6 min)
- 2 min rest -
4x 15s on/ 15s off (2 min)
- 2 min rest -
6x 45s on/ 15s off (6 min)
- 2 min rest -
4x 15s on/ 15s off (2 min)

Mark down calories after each set, post total amount of calories as result.

A. 6 min AMRAP

10 one arm DB thruster (5/5)

20 double unders/40 single unders

Goal: 5+ rounds DB @22,5/15

/ 5 min rest

B. 6 min AMRAP

7/7 KB push press

7 american swing

7 knee raises

Goal: 4+ rounds KB @24/16

/ 5 min rest

C. 6 min AMRAP

5 burpee box jump overs

15 wall balls

Goal: 4+ rounds WB @9/6