30-60 Minute Bike
60-90 Minute Walk
20-30 Minute Swim
30-40 Minute Jog

EMOM for 3 rounds:
1) Oblique DB snatches right (jalan ulkopuolelta nosto yläviistoon)
2) Oblique DB snatches left
3) Rest
4) Landmine twists
5) Rest

3 rounds of:
5 slow Ring rows
10 heavy KB deadlifts
15 Reverse hypers
30s (weighted) Plank hold
Rest

Warm up

A) 3 rounds
1min erg
10s active squat hold
10 side squat
8-10 banded pull-down
5 push-up to downdog

B) 3-5 sets increasing weights in front squat

Workout

A) Front squat
4x6 @72-75%
2min rest between the sets

B) 8/6/6/6 pull-up
Rest 2min

C) EMOM9
1. 8-10 seated DB press
2. 10-12 ring row
3. Box step up (alternating leg)

For time :

600m Run ( 750m Row )

3 Rounds of "Cindy"
15 Push Jerks 85/60kg ( floor )
3 Rounds of "Cindy"

600m Run ( 750m Row )

TC 15

• Let's try to push the first run a bit but maybe dial back that pace for the last 100m to prepare for the rounds of "Cindy".

• Let´s aim for unbroken sets of pull-ups and push-ups on the first 3 rounds of "Cindy".

• The Push Jerks are going to feel like a bit of a grind. Let's see if we can grind these out on 3 sets or less.

• The push-ups on the second 3 Rounds of "Cindy" are going to feel slightly more challenging. Taking a break or 2 may needed while the arms are feeling fatigue from push jerks.

• There is nothing left in second run so let's push right trough to the finish .

LÄMMITTELY
Tekniikkatikkaat
Liikkumiset tötsien kanssa

CIRCUIT 1 - TASAPAINO
2 kierrosta
40s./puoli, lepo 15s.
1. 1 jalan maastaveto kk
2. Vaaka + kuulan vaihto kädestä käteen
3. Askelkyykky sivuun + polven nosto lp kanssa

CIRCUIT 2 - ASKELLUS & RYTMI
3 kierrosta
40s./liike, lepo 20s.
1. Askelkyykky eteen sivulle taakse
2. Vuorikiipeilijä vaihtohypyllä
3. Lankussa jalkojen avaus vuorotellen sivulle

Muut teki cleaneja, minä maveja.

A,
Hang Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Use work up method.

Find your heaviest "perfect" set of 1.

Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
For time:
10 Clean & Jerks, 61/43kg
50 Double Unders
8 Clean & Jerks,
40 Double Unders
6 Clean & Jerks,
30 Double Unders
4 Clean & Jerks,
20 Double Unders
2 Clean & Jerks,
10 Double Unders

Goal
Sub 10 mins.

C,
3 rounds for quality of:
20 Parallette Shoot Throughs
10 Pike Compressions
Arms Overhead Hip Hinge Hold, 30 secs

10 MIN AMRAP

• 2/4/6… Sumo Deadlifts 2x24kg kb
• 2/4/6… Burpees

3 rounds for quality:
10 Strict Dips (Rings or Dip setup)
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
30 sec Copenhagen Plank (each side)
20 Banded Double KB Front Rack Marches (1=1) (small band around your feet)
- Rest 1-2min btw rounds