DELOAD

Warm up

A) For 6min (easy)
1min row
1min shuttle run / echo bike

B) Front squat warm-up:
10-8-6-4 up to 60-65% 1RM

Workout

A) Front squat
Every 1,5min x6:
2 front squat @70-75% 1RM

B) 3 rounds
12-15 ring row
8-10/side see-saw DB press
Rest 1,5min

C) Core 3 rounds
8+8 one sided v-up
30s hollow hold
1min rest

3 - 4 Sets:

a) Ring plank Hold ( 60 - 90 sec )
b) 8 - 12 High Lateral Box Step Downs ( Each )
c ) 8 - 12 Seated Dumbbell Reverse Fly

ACTIVE RECOVERY

A) Foam Roll: 2 to 4-minutes on each area
– Thoracic
– Lats
– Quads

B Breath work

10 deep breaths in quadruped position (in through nose, out through “pursed” lips to create resistance)
10 deep breaths in bottom of squat (in through nose, out through “pursed” lips to create resistance)
10 Deep breaths hanging from the bar (in through nose, out through “pursed” lips to create resistance)

5 rounds for quality
1 min air bike @easy pace
8 V-Ups
6 squat jumps
4 Clapping Push Ups / Normal Push Ups as fast as possible
1+1 kb tgu

3 rounds, nose breathing only
30/24 calories rowing
10+10m monkey crawl (left/right side)
6+6 single arm db oh lunge walking stpes @light weight

VOIT MYÖS OTTA TÄSSÄ HALUTESSASI TILALLA

MainPart
30-90 minuuttia ulkona lenkkeilyä/puuhailua (juosten,pelaten,pyöräilyä, golf,frisbee golf)

E) Parasympathetic Breath Work
3-5 min loppurauhoittelua. Vähän hengittele syvää ja rauhoita tilanne/ittesi.

A,
Squat Clean 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

--then--
Accumulate 4 addtional work sets within 10% of heavy single.

B,
5 rounds for time of:
3 Rope Climbs,
10 Toes-to-bars
21 Plate Overhead Walking Lunges, 20/15kg
Run, 400 m

Goal
Sub 25 mins

C,
Stretch:
True Hip Stretch w/ Band Distraction
:90 sec/side

Banded Lat Stretch
:90 sec/side

Pigeon Stretch
:90 sec/side

10 rounds for time. You go, I go-style:
300/240m Row
40 DU
10m HSW

3 rounds for time:
20 KBS (US) 24/16kg
15 GHD Sit-ups
10 Burpees
5 BMU

Rest day - what did you do?

Kettlebell
A,
Amrap 20’
Buy in: 15 Heavy Russian Swing (before each complex)
The Complex: @2x24/16
5 KB Push-Up
5/5 Gorilla Row
5 Sumo Deadlift
5 Push Press
5/5 Front Rack Reverse Lunges
5 Front Squat
Cash out: 15 Heavy Sit-Up Reach(after each complex)

Note: All of the above= 1 Round

B,
EMOM 9

40 sec on 20 off of each move
Hollow Body Flutter Press
KB Tosses
Grasshopper Push-Up (10-1)

A,
Halting Deadlift 3-3-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause for 3 secs just below the knee for each rep.

B,
Complete as many rounds as possible in 23 mins of:
9 Chest-to-bar Pull-ups
15 Power Cleans, 61/43kg
21 Air Squats
Plate Run, 20/15kg, 400 m

Goal: 3+ rounds

C,
3 rounds for quality of:
15 Parallel GHD Sit-ups
Arms Overhead Hip Hinge Hold, 20 secs

Rest as needed between rounds.

3-4 sets of 8 - 12 Reps :

a) GHD Ab rotations
b) Weighted Hip Extensions
c) Banded Face Pulls