Eilinen harjoitus

Tempaus tekniikka,

5 x 2 tempausta, tanko syliin, pysäytys sylistä

Laatua
Superkids:

4 kierrosta
5 Pystypunnerrusta
5 hollowasennosta supermiesasentoon "silakka"
5 PEP
5 Hollowasennosta polvien koukistus
1 min lepo

Ninjat:

5 kierrosta
6 Pystypunnerrusta
6 hollowasennosta supermiesasentoon "silakka"
6 PEP
6 Hollowasennosta polvien koukistus
40 sek lepo

Total 90min
A. WU&Skill work
Row for 5min 20 sec slow, 20 sec fast
3 rounds: 15 amsu,20 DU, mobility
KPU practice for 15min
B. Strength
Push press, Wendler week 3
C. Metcon, for time
3 rounds
10 thruster 30kg
10 KB swing 20kg
10 burpee
1 min rest between rounds, then 3 min rest
then
1min ME DU: 62
1min rest
1min max row for calories: 18 cal
E. Post WO
1000m row
3x15 back raises

T2B kippaustekniikkaa

after 5x3 front squat with pause,
3rounds for time:

10 Barbell step up to 51cm 42,5/30kg
15 T2B
20 Clean 42,5/30kg

For Total Load:
5 Sets of 2
 

7 rounds for time of:

• Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken — e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.

Seated shoulder press 6x3

Lake Gregory
2 Laps
5.5 Miles
1:28:36