20 Rounds For Time (IGYG, 10 rounds each):
4 Burpees
3 Double DB Hang Power Cleans 20/15kg
2 Double DB Front Squats
1 Double DB Thruster

LOAD

2-3 rounds, 60-sec rest between rounds.

• Supine external rotation with band – Place tension on the band once in external rotation by straightening leg. Full range is reached when the shoulder starts to lift/round forward, or when stretch is felt deep in shoulder – 15 reps each side, 5 sec eccentric with pause at max internal rotation.

• Lateral DB raises – Lifting both arms to approximately shoulder height, palms facing down - 15 reps.

• Prone, wide row into external rotation – Can perform on bench/box. Begin with small plate, progressing to DBs. Keeping shoulders down and back throughout movement. Avoid arching to complete movement. If compensations occur, reduce range – 15 reps.

ACTIVATION

2-3 rounds, 30-sec rest between rounds.

• Wall angels – Shoulders, elbows and hands should be against wall throughout movement. Reduce range if unable to maintain contact – 7 reps.

• Sharapovas – Keeping forearms vertical and shoulders down. If elbows flare out reduce range – 7 reps (up and down).

PREPARATION

2 rounds:

• Side lying internal/external rotation smash with lacrosse ball – Keeping shoulder down throughout movement (i.e. not allowing it to lift off ball or round forward). The forearm should be the only moving body part during mobilisation – 7 reps internal and external rotation each side.

Day off.

Harjoittele taitoliikkeitä rauhallisesti:
Kippileukaa, T2B, HSW, HSPU...

ski, skate, run

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if you have DB's or KB's take them outside:

5 rounds of
20 KBS/ alt. DB snatch
10 push ups
20 sit ups

Home workout:

For time:

200 air squat
*every minute starts with 3 burbee

A,
3 rounds for time of:
Run, 400 m
7 Front Squats@110/75kg from floor
21 Chest-to-bar Pull-ups

Goal: Sub 14 min

B,
5 rounds for quality of:
5 Pike Handstand Push-ups
5 Push-ups
5 Ring Dips
Rest 1:30

If the push up is "easy" try a banded or feet elevated option to challenge the movement.

EMOM 16 min:
1) Turkish get-up 1+1(mikä tahansa paino/esine kädessä)
2) 45s max reps DU/SU
3) 10-15 V-ups/tuck-ups
4) 45s. of slow and steady burpees
REST 5min
5x AMRAP 2min / 1min rest between:
- Push-ups
- Air squats
- Burpees
- Wall climbs
*tee mahdollisimman monta toistoa kutakin yo. liikettä kahden minuutin aikana. Kahden minuutin työjaksoa seuraa minuutin lepo, jonka jälkeen vaihtuu liike. Mikäli sinulla on treeni välineitä käytössä, voit valita liikkeet sen mukaan.