1a) Banded Pull-throughs: 3 x 15. No rest.
1b) Banded Leg Curls: 3 x 25 ea. No rest.
1c) Landmine Rotations: 3 x 20-30 total. No rest.

Strength: C&J 8x1@95%

Wod: for time
21-18-15-12-9-6-3
FRL@40/30
Sit ups

Strength: build upto 95% of your 1rm then perform 1 rep every 90 secs for 8rds.

Wod: aim to go unbroken and at a steady pace to begin , once those big numbers are out the way finish it at sprint pace.

Strength: 8x1 OHS@95%

Wod: for time
400m run
6 sq snatch@60/40
400m run
4 sq snatch
400m run
2 sq snatch

Strength: build upto 95% of your 1rm then perform 1 rep every 90 secs for 8rds.

Wod: aim to keep a consistent pace on runs that is about sub 5secs of your max 400m so you can come in and hit the snatch consistently.

Lepo päivä.
Osittain olen Skillseihin jo tyytyväinen painopisteissä mitä on tehty. Hajontaa on kuitenkin melkoisesti. Vielä otetaan kuukausi MU/TTB yms. Metukkaa aletaan pikkuhiljaa ottaa ohjelmaan.

tempaus polvelta (pukeilta)

3@75%
2@78%
1@80%
3@77%
2@80%
1@83%
3@79%
2@82%
1@85%

• Heavy single

Te - maastaveto korokkeilta
5@90%
5@95%
5x5@100%

Valakyykky 5x3, raskaampi kuin viime viikolla

Te VAPU, 4x5, raskaampi kuin viime viikolla

-Soutu 2000m (alkulämmöt)
-Kelkka + 50% omasta painosta x 10 spurttia. Lyhyet palautukset. Tulee tekemään pahaa :)
-Kerää itseäsi hetken aikaa lattialta!
-Loppuravistelut + alakropan kevyt rullailu + venyttely (pumppaavia venytyksia)

Complete as many rounds as possible in 7 minutes of:

• 10 sumo deadlift high pulls
• 10 push presses

Men 135 lb.
Women 95 lb.

AMRAP 8:
15 Banded Pushdowns
15 Banded Pulldowns
30m Farmer Carry at heavy weight

3 Rounds of:
20 Banded Pulldowns
10 Single Leg KB RDLs each
20 Landmine Rotations

3-5 rounds, rest 1-2min between sets. Scale if needed.

1) 6+6 Single Leg KB Deadlift
2) 15-25 GHD Sit-Up
3) 5-10 Strict C2B