Pukkiveto max1 (painot noin 15cm irti lattiasta)
ReverseHyper 5x6-12
Voimapyörä 3x12-20

Split jerk 20 min OTM

Th + shoulder mobility

bully stretch w. band 3x10/10

superset, 3x
5/5 push up pos. birddog
3/3 break dancer push up (Rx into bridge pos.)

4rnds of:
3/3 KB armbar
5/5 side plank rotations
8/8 russian twist w. KB
"30/30"" pigeon stretch"

5 kierrosta aikaa vastaan

5 rinnallevetoa
5 etukyykkyä
5 thrusteria
5 vauhtipunnerrusta
1 min lankkupito

30 Minutes Slackline Practice
Fitness Hike

Morning: 120 min

Skill: HS practice for 10 min

1.Jonin HSPU-ohjelma, week 2, #2
A. 6 min AMRAP:
Strict HSPU 2 abmat
Result: 12x3 = 36 reps

B. 3 rounds, rest 3 min between rounds:
B1. Strict press w/KB 8/s.
8 8 10 kg
B2. Strict C2B, AMAP - 1-2
8 7 6

2.Conditioning
Crossfit Jyväskylä WOD 1.7.2017 "Whitten"
A. 5 rounds for time:
22 KB swing 24 kg
22 box jumps
400 m run
22 burpees
22 wall ball 14 lbs

Result: 43.19
179/187

3.Cool down
Easy AB for 10 min

Evening: 65 min
For 65 min:
1 min walk/1 min run
8.7 km
Avg. HR 131
7.43/5.47 min/km

15 Minute AMRAP

100M Sprint
20 KB Swings 25#
20 Sit Ups

6 + 112

Kapea penkki 5x4x80%
Vinopenkki 5x10-15
Pystysoutu tangolla 3x20
Kulmasoutu 100 toistoa (12-20 toistoa per sarja, "puhtaalla tekniikalla")

10 RDS:
1:00 10 Burpee + ME KBS 24/16
1:00 Rest

Find your 1RM!