EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Rakkaudella Karjalasta
Sali kiinni

Clean and jerk
1 + 2 reps
1 set @ 70% of max clean and jerk
1 set @ 75%
2 sets @ 80%
1 @ 85%
1 set @ 80%

Front squat
5 x 5 @ 75% of max front squat

No foot power snatch
4 x 3 - build weight over the 4 sets

Good mornings
3 x 5 at moderate load - build to this

DB Plank Pull Through: 4 x 8-10 each. Rest 60s.
+
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Spider-Man lunge

Core strength
3 rounds for quality
10 TTB (sub leg lifts)
15 Weighted sit ups
1:00 plank
15 weighted sit ups
10 TTB (sub leg lifts
Rest 1:30

Active recovery WOD
Pick one: 400m run, 500m row, 20 cal bike

Then stay with the same cardio throughout workout.

With a running clock:
6 rounds
Run, row or bike
Rest for same time it took to run, row or bike.

For Example if you finish in 2:05 you will rest until 4:10 (resting for 2:05 mins)

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:00 easy row to :30 moderate row -> :15 fast row
5 inch worm with push up
10 scap pull ups
5 kip to swings
5 kipping knee raises
10 db hang powe clean&push press alt hand
10+10 single arm db bench press

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

HIP SN + HIP (DIP) SN
5x2+2@kevyt pal 2min

SNATCH
5x2@kevyt pal 2min

BOX JUMP Straight Leg
5x6 pal 2min

Single Leg Glute Hip Thrust - Foot elevated on a bench: 3 x 10 each 1s hold at top. Rest 60s.
+
- 45 Degree Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Chest Supported DB Rows: 3 x 15-20 - light. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
- 10 Parasympathetic Breaths (6s inhale + 1s hold + 6s exhale + 1s hold)