4x
10 KB Sumo DL
20 KB Sumo Squat
10-10 Bent Over Lateral Single Leg Raises
10-10 Goblet Bulgarian Split Squat
10 KB Hip Thrust
20 Box Reverse Hyperextension
20 sit up
2 mins rest between sets

Wod
6x
10 Russian Swing
10 Jumping Deadlift

Afterparty
Core in pairs
3x
10 Tempo Sit-Up
(3 sec down - fast up,anchored feet)
10 Back Extension on Box

Snatch x10

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

4 Sets of Clean Pulls
Set 1: 3 @95%
Set 2: 3 @95%
Set 3: 3 @100%
Set 4: 3 @100%
- Rest 2min btw sets

LÄMMITTELY
• Käsien vienti ylös rullalla
• Kädet boksilla - pää käsien välistä alas
• Rintalihasten ja ojentajien venytys
• Polven ojennus boksilla
• Askelkyykky paikoillaan
• Poikittaisen vatsalihaksen aktivointi
• Lantionnosto

CIRCUIT
6 kierrosta, 30s./15s.
1. Etukyykky
2. Punnerrus
3. Ylävartalon nosto
4. Etunoja pito
5. Lepo

Find a heavy set Sets in 20min.:

a) Power snatch + Hang squat snatch (10min.)
b) Power clean + Hang squat clean (10min.)

For time

• 10 muscle-ups
• 100 squats
• 10 muscle-ups
• 100-cal. row

Overhead Press core lift
a.k.a. Strict Press, Military Press, Shoulder Press
Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
Warm up with 2 sets of 10 reps of dumbbell presses
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
Volume Work
Conduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
10 x repetitions at light/moderate weight
9 x repetitions increase weight
8 x repetitions increase weight
7 x repetitions increase weight
6 x repetitions increase weight
5 x repetitions increase weight
4 x repetitions increase weight
3 x repetitions increase weight
2 x repetitions increase weight
1 x repetitions increase weight

Ole arki aktiivinen, Lisäks valitse 2-3 ala/ylävartalon venytystä jota otat 2 min alue/puoli.
Mitä venytyksiä teit?

60-50-40-30-20-10-4-10-20-30-40-50-60 than run 4 rounds
Jumping Jacks
Lunge
Goblet squat
Puss up
G2OH
Burpee
Wall walks