EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

E90SEC

5 sets & 5 reps power clean
5 sets & 5 reps push jerk
5 sets & 5 reps pc & pj

For Time
2000 meter Row
100 Deadlifts (bodyweight)
50 Thrusters (43/30 kg)
1000 meter Row
100 Overhead-Touch Push-Ups
50 Pull-Ups
500 meter Row
100 AbMat Sit-Ups
100 Wall Ball Shots (20/14 lbs)

Overhead-touch push-ups require the athlete to perform a hand-release push-up (aka: press-up), where when the chest is on the ground and hands are released from the floor, athlete must touch both hands together behind the head. With hands back on the floor, push up with arms fully extended and core tight to complete one rep.

Rest day
50 min massage

A.
3 SETS:
30 cal ski
15 DB bench press
10 strict pull-up
15 DB bench press
2 legless rope climb
*3min rest btw sets

B. 10min EMOM:
1. 10 Strict dip
2. 10 Strict chin-up

C. 3 SETS:
10+10 DB bicep curl
10 DB skullcrusher
15 Banded bicep curl
15 Banded tricep push-down
*1min rest btw sets

4x6 shoulder press in split position

For Time:
100/80 Calorie Row
60 Single Dumbbell Box Step-ups
40 Single Dumbbell Clean and Jerks
200 Meter Double Dumbbell Farmers Carry
40 Single Dumbbell Clean and Jerks
60 Single Dumbbell Box Step-ups
100/80 Calorie Row

Dumbbells: 23 / 16 kg's
Box: (24"/20")

3 SETS FOR QUALITY
6 Up Dog to Down Dog
6 Alt. 3-Legged Down Dog
1:00 Rebound Pose
-Rest as Needed b/t Sets-

Front squat ladder (pyramid).
10 x 60% 1RM
8 x 65%
6 x 70%
4 x 75%
6 x 70%
8 x 65%
10 x 60%

5x5 /3min
80-85%