Deadlift
8-8-8-8 @ 65-70%
Send off 3:00

4 rounds, 2min rest between rounds:
- 20 GHDSU
- 7.5m HSW
- 7 BMU
- 7.5m HSW

For time:
40-30-20-10 Barbell curls
10-20-30-40 KB swings

Wodi.

Te joitka teitte Summercupin teette täällä näkyvän ohjelman.

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run

WRK(25)
6 giant sets-no more than 1:00 min rest between rounds

100m db/kb/sb carry
8 alt db sh press
100m run
8 devil's press

4 bent over row/ring row/pull up after each rd

Finisher
50 flutter kicks
1:00 hamstring stretch

STRENGTH
Box Squat: 5 x 4 @70% of Back Squat, every 60-90s.
- use a parallel box
- use a wider than normal stance
- Take 3-4 sets to build to work weight
- These are SPEED/Technique sets - weight should be heavy enough to feel but light enough to move perfectly with.
- Goal: 5 working sets with perfect mechanics and explosive drive off of the box

CONDITIONING
"Open Style V2"
AMRAP 7:
3 Power Snatch (95, 65)
3 Overhead Squats (95, 65)
30 Double Unders
6 Power Snatch
6 Overhead Squats
30 Double Unders
9 Power Snatch
9 OHS
30 Double Unders
And so on..
- Goal: Very tough pace with fast transitions and smooth, efficient movement to get into or past the round of 15.

EXTRA CREDIT
DB Shrugs: 4 x 10 (1 count pause at top.) Rest 60s.
- same weight as last week - focus on really squeezing traps at top.

COOLDOWN
Three-way Thoracic Spine Foam Roll x 60s total
Thoracic Rotations: 3 x 5 each.

85 min
Easy bike
28.5 km, 20.1 km/h
HR 116/144

20 reps, 20 seconds off, 2 rounds

Fast jumping jacks
High knees
Standing crunches
Sitting twists
Jump lunges
Sumo squats with dumbbell
Lying leg raises
Side plank pulses (10 on each elbow)

8x
New interval every 3rd minute

Run 300m
5 Burpees
15 Jumping Jacks

*Agilityjuttuja

*Riveriipusta + maasta etsi päivän painavin