Pick Up 1-2 Movement. Practice 10-15 min

HSPU
Rope Climbs
HS Walk
RMU
BMU
Double Unders

AMRAP 15:
10 HSPU
75 DU
10 HSPU
14 DB Snatches 22,5/15kg
15/12cal Row
- TnG reps on the DB to practice some efficiency and hand transfer technique!!

LÄMMITTELYT
2 kierrosta, 50s./10s.
• Porraskävely
• AKK-lankku
• Tuskakävely
• Käsien työntö ylös foamroller

TREENI
Amrap 7
10 Takakyykky
3-5 Käsilläseisonta harjoitus, valitse yksi variaatio
5+5 Hidas vuorikiipeilijä

2min lepo

Amrap 7
10 Goblet squat
3-5 Mittarimato + kierto
5 Boksin ylitys

2min lepo

Amrap 7
10 Askelkyykky taakse
3-5 Burbee
5 Heilautus ylös

merkkaa treenin tulokseksi takakyykyn paino

5 Min Foam Roll
4 min Any Machine
3 rounds:
20 s GHD Hip Extension + 10 Air Squat + 5 Strict Pull Ups
1:00 + 1:00 Pigeon
5 GM
5 BS
5 Elbows Rotations
5 Press
5 DL
5 FS

Then

30 Double DB Plank Rows, alternating
30 One leg Glute Bridges

MEDIUM+ WEEK / +MASTERS SM 3/6 🏋🏻‍♀️🏋🏻‍♂️

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WARM UP 2 rounds ~15min

5 SIDE PLANK RAISE + ROTATION

3 COSSACK SQUAT + KNEE DIP

30 sec HANDSTAND HOLD

3 INCHWORM ONE LEG PUSH UPS -siirry punnerrus asentoon yhden jalan mittarimadolla, tee yksi punnerrus ja kävele käsillä takaisin ja nouse seisomaan - tee toinen puoli

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CLEAN + SPLIT JERK
2[2+2]@nousu 50%, 1+2@60%, 2+1@71%, 4-5[1+1]@76-91% pal 2min

MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
2[2+2]@nousu 50%, 1+2@60%, 2+1@71%, 3[1+1]@76-91%, 3[1+1]@96-102% pal 2min

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SNATCH PULL till knee + SNATCH PULL till power position + SNATCH PULL full foot
1+1+1@60%, 2[1+1+1]@70%, 2[1+1+1]@80% te-% pal 2-3min

MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
1+1+1@80%, 2[1+1+1]@90%, 2[1+1+1]@100% te-% pal 2-3min

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ACCESSORIES:
3x6 FLOOR BENCH, DB
3x9-12 ROLL ABS
3x6+6 ONE HAND OH LUNGE, DB

5 x 3+3 clean pull + shoulder shrug

40-30-20-10 with light band
Banded Pull-throughs
Banded Face-pulls
Double Leg Banded Hamstring Curls
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

ONLY ONCE WITH EVERY MACHINE ( eli 3x4.5 min lämmittely, joka laitteella kerran tuo ralli)
ROW, SKI, BIKE ERG OR AIR BIKE
1:00 easy @60-70% effort
:30 moderate @75-80%
1:00 easy
:30 moderate/fast @80-85%
1:00 easy
:30 fast @85-90%

STRECHING SHORTLY , DYNAMIC STRECHES AND THEN

9 INTERVALS TOTAL, 3 TIMES ON EACH MACHINE
12/15 CALORIES INTERVALS (Aarni you can go 20 calories if feeling like it)
REST 2-3 MIN bwn intervals
Go first round 85-90% effort
Go second round 90-95% effort
Go last round 95-100% effort
FLOW :
Round 1 ROW, SKI ; BIKE ERG/AB ,
Round 2 ROW,SKI, BERG/AB,
Round 3 ROW, SKI, BERG/AB.

What were your times ?

Midbody work
2 sets
15+15 half kneeling pallow press with pause
15+15 banded standing trunk twist with pause
15+15 birddogs
rest 1 min

Cool down
1-2 min banded front rack strech (each side)
1+1 min side/lat strech with band
1-2 min groins streching
1-2 min prayer pose strech

7 sets of Bench Press
Set 1-2: 5 @70%
Set 3-4: 5 @75%
Set 5-6: 5 @80%
Set 7: 5 @82-85%
- Rest 2-3min btw sets

3-4rounds:

20-30s work, rest as needed

1) top of ring row
2) ring support
3) plank hold