Wodin pyöräily

Deadlift 4 x 8 reps

A,
3 rounds for quality of:
Sprinter Stretch, L 1:30 min/R 1:30 min
3x 6 Eccentric Barbell Good Mornings, pick load
3x 8 Tempo Back Squats, pick load
Bar Hang, 1 min
Roll/Smash Upper Back, L 1:30 min/R 1:30 min
Roll/Smash Lat, L 1:30 min/R 1:30 min
3x 5 Eccentric Ring Rows
3x 8 Tempo Dumbbell Bench Press, pick load

Sprinter Stretch- 1-1:30 min
Eccentric Barbell Good Mornings- 6 secs lowering; RPE 5/10
Tempo Back Squats- 3 secs down and up; RPE 6/10
Eccentric Ring Rows- 6 sec lowering; RPE 5/10
Tempo Dumbbell Bench Press- 3 secs down and up; RPE 6/10

B,
For quality:
300 Box Step-ups, 40cm

Athlete Instructions
Athlete Instructions
"Chad" Prep

Box Step-ups / Ruck, 20 mins

Lepo ja kehonhuoltoa oman fiiliksen mukaan.

10 mins headstand or kicking up against the wall practise

Lower head down to the mat - 10 singles
Or 3 x 10 pike press ups

EMOM/6
1. 40 sec chin over bar hold
2. 10 barbell bent over row (as heavy as possible)

EMOM/6
1. 6-8 kipping levers
2. 40 sec high plank hold

Finisher
5-10-15
Press ups
V-Sit ups

Banded deadlift 3x12 reps

For time

• 150 squats
• 50 V-ups
• 120 squats
• 40 V-ups
• 90 squats
• 30 V-ups

Banded Facepull-apart: 100 reps AFAP.
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Single Leg FL Calf Raises: 2 x 20 each. Rest 60s.
+
- Scorpion Stretch x 60s each
- 5 Parasympathetic breaths in each position (6s inhale + 1s hold + 6s exhale + 1s hold)