1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.

♀ 83kg ♂ 125kg

3 rounds for quality

10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
5-minute Bike or Row

3 rounds for quality
10 Table top raises
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
5-minute Bike or Row

Resisted Nasal Breathing: 15 Breaths
+
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

RestDay!

Active Recovery / Rest Day
Do some walk like 20-40 minutes and choose couple streches to do right after. Spend for recovery doings like 45-60 minutes. It will be better to practise tomorrow if you do this.
FOCUS ALSO ENOUGH GOOD FOOD AND GOOD AMOUNT OF SLEEP/REST/RELAXING TODAY.

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

All sets to failure. 1min rest in between sets when the next movement is not for the same muscle group.

• Max C2B, reps
• Max Pull ups, reps
• Rest 1min
• Max Strict HSPU, reps
• Max Kipping HSPU, reps
• rest 1min
• Max Chin ups, reps
• Max Ring rows, reps
• rest 1 min
• Max Push ups, reps
• Max Dips, reps

Goal is to achieve growth and strength stimulus and recover fast for next WL session. Do once a week or when recovered.

EMOM 20

1) crossover singel 40s. practice
2) 16 alt. pistol squats, use weight if possoble
3) 6 devils press
4) rest

Treeni
Strict/kipping hspu
5x2 v2
Negat. hspu 3x1

Hiki:
Negat. hspu 4x2 / käsilläseisonta pito 3x 15-20s

Box hpsu 4x10

AMRAP 12
- Heiluri 10,10,10
- Rive 10,10,10
- High pull 8,8,8
- Vp 8,8,8
- Kyykky 6,6,6

”SAKKOKIERROS”
Parin kanssa (you go, i go)
- Russian heiluri raskaalla x 200
Aina kun joutuu huilata tai vaihtaa tekijää, molemmat juoksee 200m
TC 15 min