A: Pushups 5xMax, 0sek vila i toppen
B: SA DB Shoulder press 3set
C: SA triceps pus downs 2set
D: DB skull cruschers 1xMax

5:00 BikeErg @ easy pace
800m Jog @ easy pace
+
3 Rounds
4 Pike compression slides
5 Table top pulses
6/side Cossack squats, alt
+
Build up to workout weight for the front squats
* Between sets: Handstand push-ups drills
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
2 Rounds
200m Run @ target pace
8 GHD sit-ups
6 Handstand push-ups
4 Front squats @ workout weight

2-3 Rounds

0:45/side Off-set (FR+OH) carry
8-12/side Powell raises
0:20-0:30/side Copenhagen plank”

Snatch

6 x 3 @ 70-75%,
3 x 2 @ 75-85%

Go every 1:30

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

1) Incline bench press x 8-10
2) Bend ovet row x 8-10
3) Seated dips x 10-15
4) Seated bicep curls x 8-10
5) V-sit DB SL press x 8/8
3-4 rnds

CORE
-Weigted sit up x 10
-Russian twist x 16-20
-Pelvic lifts x 10-20

4 squats per min for 12 min

5 rounds for time:

20 cal row
40 m sled push

Q7AV

E3:30 x5:
6-10 thruster
5-9 pull up / jumping kipping pull up
4-8 bar over burpee

Tavoitetyöaika ~1,5min / TC 2min / intervalli.

Skaalaus:
- Thustereissa & leuoissa painot / variaatiot niin, että pystyisit freshinä tekemään max. 2 sarjassa. Leuoissa voit myös skaalata määriä tämän mukaan (kuitenkin väh. 5 leukaa/kierros).
- Jos polvivaivoja: Thruster -> power clean & push press/jerk
- Jos olkapäävaivoja Thruster -> front squat

3:00 Air bike @ easy
3:00 Row @ easy
3:00 SkiErg @ easy

– Rest 1:00 –

2:00 Air bike @ moderate
2:00 Row @ moderate
2:00 SkiErg @ moderate

– Rest 1:00 –
0:30 SkiErg @ workout pace / 0:30 Rest
0:30 Air bike @ workout pace / 0:30 Rest
0:30 Row @ workout pace / 0:30 Rest