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TREENI - VETO

Leuanveto tekniikka
aktivoivat harjoitteet 2 x 40s.
• Roikunta
• Lapaveto ylhäältä
• Lapaveto roikunnassa
• Core - kuppiasento

Leuanveto voima
valitse 1 harjoite
3 x 6-8 toistoa, lepo 1:00-1:30
1. Leuanveto tangolla jaloilla avustaen
2. Negatiivinen leuanveto
3. Leuanveto kuminauhalla
4. Leuanveto kehonpainolla

AMRAP 8
10 (5+5) Maastaveto kuula toisessa kädessä
10 Thruster pallolla
10 Istuen kierrot - levypaino

5 rounds for time of

• 21-cal row
• 12 burpee box jump-overs
• 1 legless rope climb

♀ 14-in box ♂ 20-in box

Snatch balance
4 x 2 @ 60% of 1RM snatch

Snatch, hang snatch & overhead squat - build to a heavy complex

Tempo front squat - 3 seconds on the way down, controlled on the way up
5 x 3 @ 70% of 1RM front squat

Accessories
Lat pull down 3 x 10 @ 8RPE
DB upright row 3 x 8 @ 8RPE
Press ups 3 x 10 (add weight to back if possible) 9RPE

Warm Up (10min)
Löytyy taululta

Skill + Strenght (20min)
Kipping

Kip Swings
Banded Kipping Pull up
Kipping Pull up / C2B

perform 3 working sets of kipping pull ups or strict pull ups after skill part target 6-12 reps
on each set. Rest 1.5-2 min bwn sets

Metcon
3 rounds (increase pace each round, start moderate pace.
1.5 minute Max Calorie Row
45s rest
1.5 minute Max Calorie Ski or max rep Burpee box step overs
45s rest
1.5 minute Max Calorie Assault Bike/Bike erg
2 min rest bwn rounds
Score total calories/reps for each round, 1 round is 6 min work and 2 min rest- total time 22 min
without last rest period.

6 Sets Of 5 @ 65 - 70%

• 6 - 8 eccentric

Toes to bar 5 x 10

Rest day

In pairs YGIG

60 dl (90/75kg)
80 kb swing (22/16kg)
100 burpees
55 kcal row
100 goblet squat (20/15kg)
80 V-ups or abmat su
60 BJO @60cm
50 synchro air squats