Strict hspu 5x5

3 rounds
Bench press x5 @ moderate to heavy weight
Singel arm db Row x10-15/each arm
1-2min rest
+
For time
100 shoulder press 25/17,5kg
Start every minute with 5 burpees
+
”Disco Fredag”
Tabata db biceps curls, banded triceps extensions, situps

Loikka&Veto

Lämmittely hölkkää tai reipasta kävelyä 15 minuuttia.

30 sekunnin venytykset: pakara, pohkeet, takareisi, etureisi

8 x Viisloikka. Lepo 2:00
7 x 3 pudotus hyppy. Lepo 1:30
5 x 20m spurtti. Lepo 2:00

Loppuverryttely 10 minuuttia, kävelyä tai hölkkää.

Warm up: 2-3rounds
10-15 kbs
10 split jump
10 db/kb snatch
5 push up
2+2 perfect stretch
*
3x amrap 5
1)
20 mountain climber
10 reverse lunge
(2min rest)
2)
20 kbs/db swing
5 push up
(2min rest)
3)
10 kb/db snatch
10 up & down

8 rounds:
30s work
90s rest

REST DAY / MOBILITY

Tee jotain kevyttä tai pidä kokonaan lepopäivä.

A. (0-20)

45s. Row/Bike/Run/Ski
45s. Squat + twist + Hip up & down

45s. Row/Bike/Run/Ski
45s. Up&down dog

45s. Row/Bike/Run/Ski
45s. Scale stretch

Mobility:
- Lunge complex
- Ankles/Calves
- Shoulders + Chest + Lats

Back squat:
8x 35%
6x 45%
4x 55%

8 rounds
Snatch complex:
Power snatch
Oh squat
Hang squat snatch
Oh squat

For Time:
21-18-15-12-9-6-3
T2B
Dumbell Snatches @22,5/15kg

TC: 14'

EMOM 8'
30" HS hold