EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

tai

CORE 3 rounds: 0:30 work + 0:30 rest *väline pyyhe/kuminauha/keppi/tanko

1. SUPERMAN I-W-I-W-I
2. CRUNCH KICKS
3. BACK SQUAT
4. HIGH KNEES
5. SPLIT SQUAT + PUSH PRESS
6. HIGH KNEES
7. SPLIT SQUAT + PUSH PRESS
8. HIGH KNEES

EILINEN tai LEPO
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

• 115 (or up to 160) % from current 1rpm
• 3 to 10 seconds descend phase, as slow as you can
• 3 sets 1rep, 5 min in between sets
• wait approximately 5 to 7 days, then add apprx. 5 kg and perform again.
• after 4 weeks take a 4 week brake from this

Studies have shown that we can handle 20-60% greater loads eccentrically than we can concentrically. During traditional lifting we choose our load based on what we can complete a full lift with, because of this the eccentric portion of our lifts are repetitively underloaded.

Clearing T-spine then shoulder mobility:

http://www.mobilitywod.com/2012/07/clear-the-t-spine-now-we-can-start-talking-shoulders/

Warm Up
ROW
1:00 easy @60% effort
:30 moderate @70%
1:00 easy
:30 moderate/fast @75-80%
1:00 easy
:30 fast @80-90%
then 2 rounds of
25 plate hops
5 inch worm with push up to strict pull up
10 step back lunges with twist with plate

Metcon
emom 12-16
odd : 175/200m row
even : 6-8 burpee over rower (fast)

Weightlifting / Strenght
then with barbell 2 rounds (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 cleans + 3 split jerk
rest 1 min bwn rounds

then start to build for clean weight and start workout

Every 2 min for 10 minutes (5 sets)
3-position squat clean (high hang, below knee, floor)
2 sets @ 70-75% and 3 sets @75-80% of 1rm clean.

rest / prepare for split jerk 5 mins

Every 2 min for 10 minutes (5 sets)
Split jerk x 3 reps
2 sets @ 70-75% and 3 sets @75-80% of 1rm jerk.

rest / prepare for clean deadlifts 5 mins

Every 2 min for 6 minutes (3 sets)
Clean Grip Deadlifts x 3 reps @75,80,85% of 1rm clean.
Pause for 1 sec (10cm off the floor, below, above knee and mid
thigh)

ASSARIT
Sledge Drag for load 5x10-15m, rest 2-3 min bwn
perform 5-15m hs walk right after sled drag.
rest 2 min bwn sets

Cool down
2-3 min light cardio
2-3 min v-sit strech (hamstring, adductors, sides)
1+1 min leg across body strech

WU: 2x (Squat clean+hang squat clean+push jerk+split jerk) painot kevyet tekniikka edellä.

3x (5 clean+Front squat+jerk) 62% (jerk 1rm)
3x (3 clean+ Front squat+jerk) 70% (jerk 1rm)
2x (2 clean+jerk) 80% (jerk 1rm)

5 Min Easy to Moderate
3 Sets:
20 Sec at Hard,
20 Sec at Harder,
20 Sec at Hardest
*2 Min Easy after each set.

5 Min Easy to Moderate
3 Sets
20 Sec at Hard,
20 Sec at Harder,
20 Sec at Hardest
*2 Min Easy after each set.
-Rest 1 Min-

3 Min Hard
5 Min Easy

7min AMRAP
40m Shuttle run
10m Bear crawl
20sec Hollow hold
40m Shuttle run
10m Crab walk
20sec. Arch hold

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2 Rounds of ankle flow

Deadlift 1RM
RPE 5, maximum effort.
Lift only with good form!

3 min DU practice
then 4 rnds
shoulder 7, 7 reps of each (lateral raise, bend over raise, front raise)
5 1-leg KB RDL
10 BD dead bug

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15 Min AMRAP

200m Run
10m HS Walk
15 Box Jumps
(24/20)