Maastavetotekniikan kertaus,

3 x 6 maastavetoa

Clean x 1

3 sets @70%
3 sets @80%
3 sets @85%
3 sets @90%

5 Minutes of Parasympathetic Breathing

50 seinäpallo
40 käsipainotempaus
30 leuanveto

aikaraja 10min

Lämmittely ja mobility

Taitorata

Otm 12
Kk heilautus
Leuat/rengassoutu
Kone

Loppuvenyttelyt

10 min joka minuutilla 3x korkea boksi sekä 3x leuka, merkka mikä boksi sekä mahd skaalaukset leukaan

Per chi ne ha bisogno:

• 5 x 10 Strict HSPU ( Any Progression)
  https://vimeo.com/175132137

• 8 x 3 Strict Ring dips https://vimeo.com/175183194
  (weighted @ 10% of Body weight if possible)

• 0:10's Hold in support at end of set https://vimeo.com/175047617 (Support Demo)

• 5 x Pull-up Complex:
  3 Strict pull-up https://vimeo.com/175741058
  2 bar muscle-up https://vimeo.com/216413837
  1 Strict pull-up

• 5 x
  5 weighted scapular depressions https://vimeo.com/175180445
  5 cuban press https://vimeo.com/176091666
  10 alternating "I's & Y's https://vimeo.com/176091658

3 x max

FT
4 Rounds
50 DU
25 GHD sit ups
20 Wall ball 9/6kg
15 C2B
10 DB squat snatch 22,5/15kg

THURSDAY 1st March 2018

CLEAN | HANDSTAND WORK

MID-HANG CLEAN

1-1-1-1-1

Warm up and work up to a heavy single for the day.

Post loads to comments.

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HANDSTAND WALKING

Choose one of the following scaling options, and spend 12 minutes developing your hand balancing:

A) Hand Walking (free or 2′ from wall)
C)Wall Inverted Hip Shifts with Hand Release (from a wall walk or kick up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release

Rest as needed between sets.

Post work to comments.