LÄMMITTELY
• Ylivienti vk
• Vk seläntakana - käsien nosto
• Yhden käden pyöritykset vk
• Etummaisen sahalihaksen aktivointi vk
• Käsien lähennys (rinta) vk
• AKK - lonkankoukistaja
• Istuen lonkan sisäkierrot
• 90/90 jalan nosto ja vienti eteen
• Lankussa jalan vienti ristiin alas - rangan ojennus
• Istuen lonkan loitonnus + eteentaivutus (vk polven ympäri)

VOIMA
Liikepari A
3 x 8 maastaveto
3 x 8 sivutaivutus kk

Liikepari B
3 x 6 yhden jalan jarruttava kyykky boksilta
3 x 6 vaakasoutu

Snatch

10 @ 60% – 8 @ 65% – 6 @ 70% – 4 @ 75% – 2 @ 80%

– Take 2:00 break between each weight to add load and to prepare yourself –

– Focus on today’s piece is consistency in a moderate volume ladder format. This is not intended as a “workout”, don’t rush the lifts to get a faster time. Focus simply on accumulating EXCELLENT repetitions at a steady pace.

Yggösen hakemista

3x9min AMRAP w. partner,
2'rest between

YGIG style

30 cal airbike (or 40cal row)
20 dbl DB thruster @2x20/10kg
10 BMU/C2B/slow eccentric pull up (perform a
challenging move)
20m farmer hold walking lunges
30 wall ball

continue next AMRAP where you stopped the previous one

2 rounds:

1km row
1km ski
1km run
2km bike

Do as conditioning or for time

HSW skills (take 10-15 minutes here)

You have three (3) options here:

1) HSW Ramp* – practice going over the ramp both ways (slide / stairs first), 4-8 reps (both ways)
2) HSW “speed bumps” – Set up plates (two side-by-side) of different heights about 1.5m apart to create an obstacle course, 6-10 reps back-and-forth
3) Handstand walk pirouettes** – EMOM 6-10, 1-3 pirouettes ( = 1 every 2m HSW)

• On the ramp (especially stairs up), it helps to 1) commit to moving forward (easy to stall), 2) turn hands slightly out, 3) move hands a bit wider (at first, later can be narrower when more confident), 4) keep the head neutral (vs arching to look down)

Loma EMOM

EMOM 35:

1) 11 Cal Echo
2) 8 Thruster + 35 DU @30kg
3) 11 Cal Echo
4) 8 Sumo DL High Pull + 8 Burpee Over Bar
5) Rest

Tsempatiaa

A: 30 box jump you go I go
B: Bench press 5-5-5+
C: SPU 3set
D: Incline DB Bench press 3set
E: leg extensions 2set
F: Back extensions 2set
G: OH cable triceps extensions 1xMax

5 - 3 - 1+ @75-85-95%
laske painot: 1RM x 90%

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)

3 Clean pulls
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power clean
3 Push jerk w/ pause @ receiving position