WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E4MOM
5-8rounds:
1000m bike easy to moderate pace

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

Arm circles ×10/10
T-shape arm sircles 10/10
Seal clap ×10
Elbow circles ×10/10
Wrist circles ×10/10
Pradford press ×10
Hip circles ×10/10
Knee circles ×10/10
Ankle circles ×10/10
Calf rises ×10
Cossack squat×10
Scorpion press ×10/10

A.1) Snatch
60%×2 70%×2 80%×2 85%×2 90%×1 95%×1

B.1) Clean & Jerk
2+1/60%,70%,80%,85%
1+1/90%,95%

C.1) Back squat
Building weight to a heavy single

D.1. Press
4×4

played Pickleball at YMCA at G.F. for about 2 hours - fun and a nice change of pace
Played 5 games

3 sets
6-8/arm @2112
Rest 60sec

Handstand 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)
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
(Rest as needed b/t exercises)
Rest 60-seconds between rounds

LÄMMITTELY
Hallinta/voima
1. Ylivienti kuminauhalla
2. Olkapään auki- ja sisäkierrot kp kanssa
3. Tarjoilijakävely
4. Tuulimylly
5. Päinmakuulla - 10x käsien nostot, 10x jalkojen nostot, 10x ristikkäisten raajojen ojennus
Liikkuvuus
1. Kierrot ja avaukset seinällä kädet suorana
2. Istuen seinällä pystypunnerrus
3. Rullan työntö ylös seinällä
4. Rullan päällä rangan ojennus (paino käsissä)

VOIMA KIERTOHARJOITUS
3 kierrosta, lepää kierrosten välissä 1-2min
8 x kulmasoutu tangolla
8 x sumo mave KK
8 x lattiapunnerrus kp

3-5 sets:
15 GHD Sit-ups
10 Alt. Superman Lifts (2=1), left leg+right arm/right leg+left arm
20sec Superman Hold
- Rest 1-2min btw sets

3 rounds
- Sumo RDL (DB)
- Bent over rows (DB)

3 rounds
- Rows (Single arm, Heavy DB)
- Seated strict press

3 rounds
- RDL (Heavy DB)
- Chest supported reverse flys (light, high reps, good form)

OTM 10 min
Front squat x 4 (65 - 75 %)

Snatch jump 4x3