Kyykky 4x4x85%

Lisäpainolankku 3x1min

Kelkka omapaino x 10 suoraa

Jalkojen/lantionnosto maaten 4x20

EMOM 24

1)overhead walking lunge
2) c2b pull up
3) deficit hspu
4) rest

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• pick weight and reps so that you move evenly trough out the minute
• hit same reps every round
• work about 50s. per movement
• RPE 6 | HR 65-75%

For time
50/50/25
40/40/20
30/30/15
20/20/10
10/10/5
DU/SIT UP/PUSH UP

Rest 2min btwn sets

Rest 2 min btwn sets

• 6 Sets of:
Handstand Walks with obstacle 15 m o Handstand Walks 25 m
Inserisci degli ostacoli lungo il percorso se lo ritieni opportuno come ad esempio dei bumper dove
salirci e passarci sopra ecc.
Rest as need each sets.

All with a running clock:
:30s On, :30s Off - Deadlifts
:30s On, :30s Off - Push Jerks

:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks

1:00 On, 1:00 Off - Deadlifts
1:00 On, 1:00 Off - Push Jerks

:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks

:30s On, :30s Off - Deadlifts
:30s On - Push Jerks

Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."

Male Kilos - 61-70-83-70-61
Female Kilos - 43-47-56-47-43

• Stimulus wise, we are looking for the following criteria on the three loadings: Lightest - One we could cycle for 21+ reps unbroken, when fresh. Middle - One we could cycle for 14+ reps unbroken, when fresh. Heaviest - One we could cycle for 7+ reps unbroken, when fresh.

Rest 2 min btwn sets

2-3rounds:

15 banded pull apart
8+8 DB lunge press

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
6xHigh Jump Sprinting Drills (high kneesx2, 1-step takeoffsx2, 3-step takeoffsx2)
High Jump 7-step (approach work with takeoffs, fosbury flop up to 1.50m)
6x200m Runs at 41-43 seconds (2 mins of jogging as rest)
Gymnastics (Pull-Overs, Back-Hip Circles, 2x10 Strict T2B)
Some jogging and skipping + Static Stretching + Foam Rolling (Cooldown)