Strides

6-8 x 200m @ mile pace*
– Walk back slowly for recovery –

• RPE 8-9/10, Fast but not forced pace. NOT all out 200m.

45-90min easypace run / ski / bike or just rest and enjoy your christmas

Warm-up

1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ribs locked down
3 Scapular swimmers (prone position)
+
2 Rounds
5 Handstand shrugs
0:20 Wall facing flutters
+
Ring muscle-up prep – 1 or 2 rounds
3-5 Back support slide throughs
3 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
Build to workout weight for SB squats and DB devils presses
* Practice few sets of other movements as you build up
+
@ workout weight
4 SB squats
3 Ring muscle-ups
10 GHD sit-ups
4 Single arm DB Devil’s presses, alt
1 Rope climb
1 HSW 7,62m

3 sets:

8 dbl db lunges
8 dbl db romanian deadlift
8 single db goblet squat

Rest as needed btw sets.

DEFICIT DEADLIFT

4x5

• jalat esim levypainon päällä (20kg) pidä sama levypaino jatkossa aina
• aloita itsevarmasta/lisää viime viikosta

Hip thrusters 5x5

4 Sets:
10 DB Incline Presses @7-8/10 RPE
15 Banded Tricep Ext.
- Rest as needed btw sets

Skill Handstand
- harjoitellaan käsilläseisontaa seinää vasten vaiheittain. Tarkoitettu niille, joilla on haasteita päästä käsilläseisontaan.

E2MOM, 5 rounds
1-3 x Handstand
10-20 KB swing

A: Broad jumps 8x3
B: 8min emom: Kb Snatch x3, start from Dead hang, alternate arm every min
C: 40min emom
Min 1: 30sec jump rope
Min 2: 5 ring pull ups
Min 3: 8 Burpee push ups
Min 4: 15 Rkb swing @24kg kb