EILINEN / LEPO / 60 min PK-LENKKI

Maastaveto 4 x 4 x 90%

Bike Ergo 20 min.

Selänojennus GHD-penkissä 15-20 toistoa
Kuppipito (15-30sek)

3 kierrosta

Primer:

4-6 sets of 2 jerk ”Catch hold” against rig. As hard as possible for 2-3s. and reset.

A) Snatch & Clean and power jerk

Build up to a 1RM power snatch of the day in 12 minutes.
Rest 3:00 minutes
Build up to a 1RM power clean & power jerk of the day in 12 minutes.

B) Conditioning

4 Rounds for time of:
6 Snatches
5 Clean and jerks
4 Thrusters
Rest 1:00 min between rounds
Choose a moderate weight (60-70% of 1RM power snatch)

Tekniikka: Vauhtipunnerrus edestä/niskan takaa 6 x 8

Vauhtipunnerruksissa jousto polvista, lyhyt terävä ponnistus. Keskivartalon kontrolli on tärkeä, ettei liike nyökkää eteenpäin.
Työntö nopea - eikä hidas ja horjuva.
Telineestä.

Metcon 30s työ /30s huili:

4 rounds:
4 Front squat (tanko tai 30%)
5 Sit up
6 Push Press 30 %
7 Burpee

EMO6M
1) push up
2) abs
3) ring row
4) superman etc back- muscles movement

OFF-SITE WORKOUT

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Metcon (quality)

3-5 rounds for quality of:

2:00 min of pistol squats
:20s rest
1:00 min plank hold
:20s rest
2:00 min of turkish get ups
:20s rest
1:00 min plank hold
:20s rest

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WARM-UP:

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2-3 rounds: 1min narrow stance squats, 1min TGU, 1min plank to side plank, 1min leg lift pistol squat

12-9-6:
Strict Chest to Bar Pull-ups
Strict Deficit Handstand Push-ups

TC: 5 min

• rest 5 min into part C2 -

10 rounds

3 handstand push ups
3 power clean, 70 %

Warm up(10)
3rds
10 side lunge
20 plyo jumps
10 squats
20 knee grab

GRT(25)
walk, run, recover

Finisher
1:00 stretch of choice