Gymnastic Skill Training
Ring/BAR Muscle up Practise (you choose)
1-2 sets of each parts
Kipping on Rings / Bar x 10-15 reps (small kip, keep upperback tight and cont-
rol on that "swing"
Kip to swing x 3-5 reps
Hips to rings / bar x 2-3 reps
Turning with lower rings, feet on the ground starting at "squat/Laying back down position" x 3-5 reps
Kipping or strict ring dips x 3-5 reps (use band for help if need to)
Jumping RING MU (take box under the rings, rings should be about shoulder/head level) x 2-3 reps
Last part will be 2-3 sets of x - reps / attempts for Ring Mu (use about 15-20 mins for this)

Accessory Work
2-3 rounds
10+10 plate windmill @5-10kg
20-30 weighted cossack squats @5-10kg (goblet hold)
15-20 hollow rocks
rest 1 min

Cool down
1 min cobra to downdog pose
10+10 thread the needle
5 cat cow exercise strech
5 russian baby strech

5 sets of Complex: Hang Clean and :02 Pause Split Jerk

Set 1: 2+2 @65% 1RM Clean & Jerk
Set 2: 2+2 @70%
Set 3: 2+2 @70%
Set 4: 2+1 @75%
Set 5: 2+1 @75%

• Rest 2-3min btw sets.

Hang cleans are above the knees and reps should be done as singles. On the split jerks, pause in the catch for 2 secs and focus on where your feet are, good and solid lock out.

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Accessory Work
3 rounds
2 min empty sledge push (askellus koko jalkapohjalla rullaavana/kuopasevana) @ight work (or walking lunges for quality)
10+10 half kneeling banded crossbody over
:45 side plank R/L
rest 1-2 min

Cool down
2-3 min light cardio
2-3 min upperback smash with roller
2+2 min uppertrap with lacrosse ball against rig
1-2 min pigeon pose strech (each side)

Mobility

Banded Pull-aparts: Max reps in 2:00
+
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Gymnastic Intervals
Every 5 min for 25 minutes (5sets)
18-24 ghd sit ups or V-Ups
12-15 c2b pull ups or kipping pull ups
10-20m hs walking (scale to 2-3 wall walks)
time target 2.5-3 min, cap 3 min 30s.
(scaled reps down below:
10-15 ghd's/v-ups
8-12 c2b or pull ups
2-3 wall walks

Find 5RM @RPE 10/10
Then 4x5 90%/5RM

HERO WOD

"Loredo"
6 rounds for time
24 squats
24 push-ups
24 walking lunges
400m row

Hero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.

4 rounds for time;
10/7 Calorie Row
25 Double Unders
1-2-3-4 Rope Climbs

• Cap 12:00