Niinan Päivä!

Easy aerobic pace: 45-90min.

• Global Foam Roll Hamstrings x 60s each
• Active Straight Leg Raises x 60s each
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

"AMRAP 8'
8 Dual DL @ 140/100kg
8 Synch Burpee over the Bar

-2' rest-

AMRAP 8'
8 Synch DB Thrsuter @2x15/10kg
8 Synch T2B

-2' rest-

AMRAP 10'
6 Dual DL @ 140/100kg
6 Synch Burpee over the Bar
6 Synch DB Thrsuter @2x15/10kg
6 Synch T2B"

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2 x 5k run for time @80%-90% effort.
10min easy walk between sets.

Harjoituksen tarkoitus on kehittää vauhtikestävyyttä juoksussa. Tavoitteena on juosta 2 x 5km 80-90 %:in panoksella, jotta toistettavuus säilyisi. Juoksujen välissä kävellään 10 minuutin ajan.

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WARM-UP:

5-10 x 40sec Run, 20sec walk

Then,

1-2 rounds

20-30sec Calf stretch
20-30sec Squat into hamstring stretch
20-30sec Leg swing
20-30sec Quad stretch

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A,
Barbell Good Morning
3 x 10 reps
- each set should be challenging but perfect position

B,
"Coffland"
Hang from a pull-up bar for 6 minutes: Each time you drop from the bar, perform:
800-m run
30 push-ups
Goal: No more than 8 drops from the bar.

C, Pulling
5 x 3reps heavy weighted negative pull up (10-12 sec lowering )
30 sec rest btw reps
2 min rest btw sets

A1: SL toe raise 3xMax/ben
A2: Evil wheels 3x10
A3: Pike compressions 3x10
B: Banded seated crunches 3x20

EMOM FOR 10' OF:
7 KB A SWING 32/24 24/16
7 PUSH UP
THEN
DA 10' A 12' MAX DU OR SU

Four sets of two reps of ring dips.

Daily max for:

Snatch pull+hang snatch+snatch

20 min