Syklin kolmas viikko ennen kevennystä. Tällä viikolla aloitellaan kyykyillä ja juoksulla. Sit voimistelu/skill kardiota luvassa ennen air bike progea johon yhdistetään pystypunnerrusta. Viikon lopulla painonnostotreenit ja penkkiä/hip thrustia + pidempi metcon.

Strength Circuit – 2 to 3 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
10 Prone PPT pulses & hold last rep (10-sec)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
10 to 20 Handstand shoulder taps

Partner wod
1. Amrap 20': partner A completes a full round then partner B.
4 Double Dumbbell Thruster @2×22.5/15
6 T2B
24 DU or 30" max DUs.

Rest 3'

You go, I go for time:
60-40-20
Goblet squat
USA Swing @24/16
Time cap: 12'

Divide the work evenly.

Barbell cycling – for quality (unbroken sets)

10-9-8-7-6-5-4-3-2-1
Power cleans
Push jerks

Weight options. 43/30 kg – 61/43 kg – 70/47.5 kg – 83/56 kg

• All sets of each movement need to be unbroken (so 10 UB PC to start, you can drop the bar before the 1st push jerk as needed) Intent. Improve your power clean and push jerk cycling mechanics, rhythm and breathing = Only go as heavy as your form allows. We are looking to ACCUMULATE EXCELLENT REPETITIONS. Each set is to be done unbroken.

3 Rounds
7/side Tall-kneeling KB halos
5/side Kinetic hamstring stretch reps + hold the last rep for 10-sec
3/side Single-arm KB windmills
2 Skin The Cat

4 rounds
9 low Bar c2b with pause at top
20-30sec arch hold

4 rounds
8+8 landmine row
25 banded hip hinge

4 rounds
12 banded bent over row
10 DB’s bicep curl

Back Squat
1 x 6 (70%)
1 x 6 (80%)
1 x 3 (90%)
1 x 2 (95%)

Front Squat
1 x 5 (65%)
1 x 4 (75%)
1 x 4 (80%)
1 x 4 (80%)

Alla exel jolla voit laskea painosi valmiiksi ennen treeniä:
www.mikesgym.org/programs/uploads/hatchsqt.xls

4 sets:
20/20 Single Leg Landmine RDL
- Focus on feeling glute and hamstring
- 2min Active Recovery AB/Ski btw sets

A. AMRAP 12
16 SA KB push press
16 KB swings
16 KB pull through
20/16 calories

rest 3 min

B. AMRAP 12
16 DB snatches
16 reverse DB lunges
16 DB bicep curls
8 burpee over DB
8x7.5m shuttle run

rest 3 min

C. AMRAP 12
5 pullups
10 pushups
15 air squats
20 russian twists