Kelkka 50%; 75% & 100% x oma paino, x4

Etukyykky 5x10

Vatsat x200

5 MIN AMRAP FINISHER

ALL OUT FINISHER - Perform after running or another workout

Use a heavy'ish kettlebell/dumbell - Use whatever you have that feels appropriate. You should be able to do all 5 reps unbroken

• 5 Hang squat cleans (left)
• 5 Hang squat cleans (right)
• 5 Burpees over weight

Score is total amount of reps performed

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

3 rounds
1:00 air bike (easy->easy/mod->mod pace)
6 lunge elbow to floor strech
6 push up to downdog
10 goblet squats
5 burpee

1.) 5.sec clean pull over the knee + contact practice + tall jerk 4 x 3+3+3
2.) Low hang clean + jerk 6 x 3+2
3.) Clean high pull 4x4
4.) Barbell lunge 4 x 8 (4.per side)
5.) 3×
A.1) db overhead carry x 30m
A.2) axle bar carry x 30m

A,
Pause Bench Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec hold at the bottom of each rep.

B,
For time:
30 Clean & Jerks, 61/43kg

"Benchmark Friday ish"

Goal: Be smart and choose and intensity right for you today

C,
For quality:
Outdoor Activity, 20 mins

20 min Low Intensity Outdoor Activity or Walk

Chin up 1 RM
Tried but missed 30 kg

A,
2 Power Clean & Jerks, pick load

Every 1 min for 10 mins.

65-75% 1RM OR Add 2,5.5kg from last weeks lift

B,
Complete as many rounds as possible in 20 mins of:
10 R Single Arm Kettlebell Snatches,24/16kg
10 R Single Leg Front Rack Box Step-ups,
5 R ¼ Turkish Get-ups,
20/17 Ski Erg Calories
10 L Single Arm Kettlebell Snatches,
10 L Single Leg Front Rack Box Step-ups,
5 L ¼ Turkish Get-ups,
20/17 Ski Erg Calories

Complete at RPE 6-7 out of 10 (60-70% effort).

C,
For quality:
Handstand Hold, 1:30
3x 5 Wall Walks
3x See-Saw Plank, 20 secs

Handstand Hold- accumulate the total time

Aktivaatioharjoitukset:

1. Tall clean, tanko taskulla, päkiöiltä alle meno ilman ponnistusta 3 x 3
2. Tall jerk, päkiöltä alle meno, tanko otsan korkeudella 3 x 3

Liikkeet:
A1. Rinnalle veto taskulta + polv. yläpuol. + polv. alapuol. 2 + 2 + 2
A2. Rinnalle veto + etukyykky + ylöstyöntö 1 + 2 + 3
C. Työntöveto (hidas lasku 60X0) 3 x 3

Sarjat 3/ 4 ja kuormat 65 - 75 % (vara 1 - 2)

Band Pull Aparts from different positions
6-8 reps of each movement ,hold for 1-2 seconds on each rep.
taaksevienti
ristivedot vuoropuolin
ulkokierto kuminauhalla vartalon etupuolelta
rintakehän avausliike kuminauhalla
niskantakaa käsien suoristaminen ulospäin
vartalonkierrot seisten
kulmasoudut yhdellä kädellä

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

Air Bike or Bike Erg Warm Up
1:00 easy @60-70% effort
:30 moderate @70-75%
1:00 easy
:30 moderate/fast @75-80%
1:00 easy
:30 fast @80-85%

Climb in 85 - 95% and Perform

5 x 1 Every 2:00