Strides

3–4 x 15s @ 90% effort

– Walk down for recovery –

3 kierrosta
A) 8x lantionnosto (steppilaudalla)
B) 6 maljakyykky
C) 8 askelkyykkyä

Back squat
3sets
4back squats 70% oma maximi

1sets
To failure 50% oma maximi

400m juoksu
——-
10x YGIG
20 maljakyykky
20 stoh
20 askelkyykky
20 burpee
20 sit up
20 punnerrus
20 selkäliike
20 kb swing
——
400m juoksu

32' AMRAP w. partner, YGIG style
1000m row
80 KB snatch @20/12kg
60/60 DU (120SU)
40 box jump
20 push up
10 wall walk

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION

10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY

10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna

10× ROLL ABS

10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin

10× HIP THRUST

10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena

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video: CHIN UPS

video: CABLE LAT PULL DOWN

video: LU RAISES

video: DB SHRUGS

video: SHOULDER EXTERNAL ROTATION

video: INCLINE Y RAISES

video: DB FRONT RAISE

video: REAR DELT ROW & FLY 3:44

video: WEIGHTED SIT UPS

video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot

video: HIP THRUST

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KEHONHUOLTOA!

for time: 21.2km on echo bike, assault bike, rower and ski erg
Ergs can be done at the same time
in team of 6

Clean & Jerk
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

5rds for time:

-4 rmu
-6 sandbag ground to shoulder 60kg
-8cal ab