mobility

VIIKKOHAASTE!

Tee viikon aikana 500 Burbeeta. Mieluiten ulkona.

Kirjoita kommentteihin miten jaoit, missä teit, miten meni

DEFICIT DEADLIFT

4/4/4/4

• vikaa kertaa nelosia!
• lisää viime kerrasta
• jalat esim levypainon päällä (20kg) pidä sama levypaino jatkossa aina

Pareittain you go I go tyyliin.

90 box over jumps
80 kb swings 24/16kg
70 burpees
60 wall balls
50 plate over head lunges 15/10kg
40 toes-to-bars
30 kb snatches 24/16kg
20 pull-ups
1 mile bike
20 pull-ups
30 kb snatches 24/16kg
40 toes-to-bars
50 plate over head lunges 15/10kg
60 wall balls
70 burpees
80 kb swings 24/16kg
90 box over jumps

Teams of 2 or 3
200 cal bike
-into-
15 min AMRAP
5 front squats
5 ab mat crunches
(3 min rest)
1200m run
-into-
15 min AMRAP
5 power cleans
10 push-ups

A: 3x3 Squat box jumps 70cm
3x3 kneeling jumps
3x5 rebounding box jumps 45cm
1x3/ben SL box jump 45cm
1x3 rebounding kneeling jump to box jump 45cm
B1: SL box squats 3x5/ben
B2: FG strict pull ups 3xMax
C1: Hip extensions 3x20
C2: Dips 3xMax

5-8 sets

1 clean
1 clean above knee
1 power jerk
1 split jerk

Use 40-70% of 1RM

EMOM
1 row 12 cal
2 GTOH 6 x 50 kg
3 ski 12 cal
4 1 rnd of Cindy
5 8 k2e
6 5 Thruster @40kg 5 Bob
7 rest

CONDITIONING
"Woods"
For time with a partner:
2k Row
42 Power Snatches (135, 95)
42 Power Clean + S20H (135, 95)
2k Row
- Goal: Start slow and pick up speed, your splits on the rower for the final 2k should be no more than 5s slower than your first 2K. Sets of 3-5 reps on the barbell movements with great technique.

30:00 Time Cap

EXTRA CREDIT
Zottaman Curls: 4 x 10. 3s descent. Rest 60s.

COOLDOWN
- Three-way Thoracic Spine Foam Roll x 30s each position.
- 3-Way Banded Shoulder/Lat Stretch x 20-30s each position.

AMRAP 3 x 5

50 Bicycle abs
15 Push ups
Remaining time Squat Jumps

Rest 1:30 Between sets.