Basic Endurance 54

6 Rounds

3 Min Echo Bike
3 Min Row
3 Min Bike Erg

3 rounds for quality
12s hand stand
6 pass throughs
3 bar MUS
3 strict HSPUs

OPTION COOL DOWN
FOR RECOVERY
2:00 Olympic Wall Sit
2:00 Foam Roll Lats.
1:00/1:00 Pigeon Pose
10 Slow Alt. Scorpions

VIIKKO 1, HARJOITUS 1

LÄMMITTELY
5:00 min ergo

Tämän jälkeen
10:00 min

15 Kuminauha "pull apart"
15 Vuorikiipeilijä
10 Kasakkakyykky
5-10 Penkkipunnerrus
5 Takakyykky

VOIMA

Takakyykky
3x5 @RPE 7
-2min lepo sarjojen välissä

Penkkipunnerrus
3x10 RPE 7
-2min lepo sarjojen välissä

Yhden käden kulmasoutu
3x10/10 (moderate eli keskiraskas paino)
-1-2min lepo sarjojen välissä

"WARM UP
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE
EMOM x 40
1) bike
2) 20-30m D-ball/sandbag carry
3) bike
4) 10-20 GHD sit up / Scaled V-up
PK 1-2, not too FAST !!!
COOLDOWN
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

From Time :
100 Lateral burpees over Rower
Everything 2 Min (starting art 0:00) : 250m Row

Time Cap : 30 min

Iso DB Lat Pull-over 3 x 6-8 each. Rest 60s

40 - 60 min Run, Bike Or Row

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

30 - 40 min ( 6 - 8 rounds )

Minute 1 : Bike Erg Calories
Minute 2 : Strict Weighted Pull Ups
Minute 3 : Bike Erg Calories
Minute 4 : Strict Weighted Ring Dips
Minute 5 : Rest