Rest & Recover

PK lenkki: Juoksu, soutu, pyöräily 45min
Syke: alle 75%

Back Squat 2RM.

Time Cap 18 minutes.

Result is heaviest weight of two repetitions set.

Run 8000 meters.

5 rounds:

• 3 Front Squats @ heaviest 10rep Back Squat from last week
• 15s. REST
• 7 Back Squats @ heaviest 10rep Back Squat from last week
• 2min REST

The idea is to put the barbell on the rack after front squats, take a couple deep breaths and start doing the back squats.

20min alkavalla 2 minuutilla

1. 5-10 varpaat tankoon + 30 tuplanaruhyppy
2. max cal soutu

Tee kehonpainoliikkeet nopeasti pois ja lepää loppuaika, soudussa reipas tasainen vauhti.

8min alkavalla minuutilla
3 raaka tempaus @70-75%

2min lepo

4min alkavalla minuutilla
4-10 varpaat tankoon

20 mins working on Handstands
Beginners; headstand, wall climb, wall support holds
Intermediate: wall support hold, freestanding, HSPU
Advanced; freestanding, HSPU, handstand walk, kipping HSPU

For athlete who has 0-4 strict hspu and can get to handstand and headstand easily

5 x 1 negative hspu (
5 sec down, starting from a handstand)

*Every 2min

*Find a max deficit

1-2min rest between movements:
1) 5+5m banded lateral march
2) 10+10 banded Lunge
3) 10 Hip raise w. 3sec hold at the top
4) 10-15 hamstring curl