Movement Prep

2 or 3 Rounds of:
2/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
4/side Lateral Romanian lunges
6/side Tactical ankle rocks
20-second hang from a bar w/ ribs locked down
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

60 DU
8 cal echo
6 D-ball to shoulder (45kg)
8 cal echo
60 DU

Kolmas ja kierron vika viikko ennen kevennystä. Tällä viikolla myös viimeinen open laji.

Complete @ increasing intensity
3-minute Row + 3-minute Ski-erg @ progressively faster pace each minute
+
2 rounds
8 Tension swings
8 Handstand shrugs
+
Deadlift
Build to working weight over 4 to 5 sets of 3 to 5 reps. Practise smooth touch-and-go reps as well as quick drop-and-go reps.
+
1-2 rounds @ increasing pace
9 Toes-to-bars
9 Wall balls
6m DB front rack walking lunges
6 Handstand push-ups
3 Deadlifts
3 Burpee pull-ups
90-seconds rest between rounds

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Front squat 4 x 6

C2B proge

5 rounds:
300m ski
15 push ups
10 c2b/pull ups
- rest 1min

3 rounds:

2k bike
3 rope climb
20 ghd
1k bike
6 wall walk
20 abmat sit ups

• taas idea, että hyvää tasaista tekemistä ja enemmän pk kun vk alueella

10 min AMRAP:
• 2 Russian Kettlebell Swings 70/53#
• 2 Burpee Pull-ups
• 4 Russian Kettlebell Swings 70/53#
• 4 Burpee Pull-ups
• 6 Russian Kettlebell Swings 70/53#
• 6 Burpee Pull-ups
…
Continue pattern until time is up.
Goal: finish round of 12s.

For time :

1-10 Deadlift 70/50kg
10-1 Wallball Shots 20/14p

TC 9