Romanian Deadlift

10-10-10-6-6-6

Lift every 3:00

Tempo Run

10 Min Easy Jog (Z2)
+
4x5min @VK+ // 2 min Easy Jog Between Sets
+
10min Easy Jog (Z2)

LÄMMITTELY
2 kierrosta - 60s./liike
1. Hiihto
2. Farmarikävely
3. Kyykky + soutu renkailla
4. Vaaka + polvennosto vk
5. Jalkapohjan rullaus fasciapallolla

VOIMA/HALLINTA
Liikepari 1 - 3 kierrosta
a) Dead bug vk x 12
b) Vatsarutistus / Istumaan nousu pallon kanssa x 12

Liikepari 2 - 3 kierrosta
a) Yhden jalan kyykky boksilta ylös x 8-10/jalka
b) Rdl kp/kk x 8-10

Liikepari 3 - 3 kierrosta
a) Gorillasoutu x 8/käsi
b) Selän ojennus + uimari päinmakuulla x 8

10 min EMOM:
• 3 Power Snatch
Start light; increase weight to finish as heavy as possible.

CLEAN

1x4
2x3
2x2
squat clean

Every 2min

lisää painoo kun toistot vähenee, voit myös lisätä toiseen settiin (esim eka 3reps 50kg, toka 3reps 55kg yms)

Weighted Dip 2x5, 2x4

Snatch

A) Build Up to Days Heavy 3RM Power Snatch

B) Snatch Pull

• 4x3 @110 %

B) 5x2min on/1:30min Off:

• 10 Cal Ski (Fast)
• 8 Burpee Over Bar
• AMRAP: Power Snatch @80% From 3RM

Back Squat

10-8-6-4-2

*Build Up Each Set
*Rest 3min Between Sets

Strength

A) 3-4 Rounds:

• 20m Backwards Sled Drag *rest 60s
• 10/10 KB Hip Flexor Raise (laatikon päällä) *rest 2min

B) 3-4 Rounds For Quality:

• 60s Chinese Plank
• 10-15/leg Banded Hip Abduction

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time

• 15 GHD back extensions
• 25 AbMat sit-ups
• 50 double-unders

C2 Bike

A) WU 10-15min Z2

B) Start @80watts

*Add 30 Watts E3MOM Untill Failure

C) 10-15min Cooldown