Nyt työnnetään kelkkaa prkl :)

Kelkka + (noin) omapaino x 20 "pitkää suoraa". Lepää sen mitä tarvitset työntöjen välissä.

Päälle hörppää vähän vettä ja rullaile/jumipalloile kroppa läpi :)

2-2-2-2-2-2 of:
BB Clean & Jerk from Blocks
Riscaldati progressivamente e poi in 3 sets sali sino ad un doppia pesante ma ripetibile per altri 3
sets.

Clean 5 x 5 @ 60% 1RM

3 rounds for quality, not time:
- 20s pronated passive hang
- 20s supinated passive hang
- 90s alternating single arm passive hang
- 60s floor planche lean with external rotation
- 20 reps of all 4 LYTP variations, this week holding fractional plates
- 12 winging pull-ups (forward and back is 1 rep)

Passive hang means relax your shoulders as much as possible and just hang. Pronated means overhand grip, and supinated means underhand grip. If single arm hang is too much for your shoulder and you start spinning out of control, put 1 or 2 fingers of your other hang on the bar to give some extra support. For the floor planche lean, keep your elbows completely straight and carefully lean forward a little bit. If there's too much pressure on your elbows you're leaning forward too much. You can scale further by putting your knees down on the floor. For the LYTP and winging pull-ups focus on controlled movement throughout a full range of motion

Alkulämmittely ja mobility

Rive ja työntö harjoittelua

15min Amrap
100m juoksua
10 boxihyppyä
1 skin the cat

Loppuvenyttelyt

3-4 Sets of 8-12 Reps:
A. Supinated Grip Bent Over Row
B. Barbell Rollouts
C. Barbell Romanian Deadlifts

*Repeat from 7.15.22 

10 Min of:
Assault Bike @ 60-70% MHR +
8 Interval of:
Assault Bike 1200 m @ 85-90% MHR +
Assault Bike 600 m @ very slow pace

5 x tempaus polven päältä + maasta

8 Minute AMRAP
1 conan https://vimeo.com/175115146
20 Hollow body rocks https://vimeo.com/175042312