Resisted Nasal Breathing: 15 Breaths
+
- Hip 90/90 ER Pails/Rails

6 Intervals, alternate A1 / A2

A1. In a 3:00 window
500m Row
+
AMRAP in the remaining time
Wall balls @ 9/6kg (20/14lbs)

A2. In a 3:00 window
40/32 (cal) Row
+
AMRAP in the remaining time
Burpees over the rower

Rest 2:00 b/t intervals

Feel. These are intended as fast, hard intervals that are still sustainable for the 3 minutes and can be repeated with only 2 minutes rest. This means finding a pace you can (barely) maintain through the interval (and recover and repeat your effort on the next one).
Begin with a hard row buy-in to each in AMRAP that allows you to transition quickly and get straight to work. Aim to keep the wall balls unbroken in the remaining time on A1, and a fast, hard pace on the burpees in A2

Deadlift 4x6 reps

OPTIONAL FINISHER
FOR QUALITY
400/300 Alt. Box Step-Ups @61/51cm
Week 2 of 4 -- "Chad" Extra Credit
*Weight Vest Optional

MAP 5 + FTP 20

3 rounds:
10+10 shrimp/pistol squat
10+10 DB press/push press
10+10 DB row
20 russian twist
-rest as needed-

Pulling strength + hyperthrophy focus day

A) Main strength

Bent over row
5x6 reps
- Build up and use the same (heavy) weight for each set
Superset with:
Strict press
4x8 reps
- Same (moderate) weight for each set
-rest 2 mins-

B) Accessory strength

3 sets
Strict chin up - (aim for 5-8 reps or option for toe spotted chin ups)
-rest 30 sec-
Seated banded row with 1 sec hold x 10-15 reps
-rest 30 sec-
Dumbbell hammer curl x 10-15 reps
-rest 2-3 mins-

C) Core work
2-3 sets of:
20-30 sec weighted forearm plank
20-30 sec weighted hollow rock

3 rounds for quality

30s x side ways medball toss (both sides)
30-50s x quadruped plank KB pull through

*rest as needed between rounds

WARM UP 10min 1-2 rounds

5× + 3×/side + 3×/side + 3×/side + 10× + 10× + 10×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (a. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
STANDING PANCAKE +
CAT COW +
ELEPHANT WALKS +
GLUTE BRIDGE and REACH OVER +
HALF ROLL TO COMBAT STANCE

--

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a)

&
b)

video: STANDING PANCAKE 0:23

video: CAT COW 0:20

video: ELEPHANT WALKS

video: GLUTE BRIDGE and REACH OVER

video: HALF ROLL TO COMBAT STANCE 1:03

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MUSCLE SNATCH + OHS + DROP SNATCH *tee "drop" heti, kun palautat tangon alas ja osuu hartiaan
2×2× 1+1+1@light barbell, rest btw sets 2min

DROP SNATCH *tee "drop" heti, kun palautat tangon alas ja osuu hartiaan *drop - starting position flat footed
2-3×2@barbell..+..light weight, rest btw sets 2min

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CLEAN PULL to HOLD full extension + CLEAN HIGH PULL + CLEAN RACK DELIVERY + TALL MUSCLE CLEAN + TALL CLEAN
*hold full extension 1-2s, *high pull - elbows up
2×2× 2+2+2+2+2@barbell, rest btw sets 1min

--

POWER CLEAN + CLEAN *"power clean" syvyys on raaka myös 90° kulmaan. Jos liikkuvuus ongelmia päästä syväkyykkyyn, niin jätä silloin raaka rinnalleveto ylemmäs ja otat kyykkyyn rinnalleveto niin syvään kuin mahdollista - on oltava selkeä ero!
2×2× 1+2@barbell, 5× 1+2@75-80%, clean-%, rest btw sets 2min

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
2×2× 2+2+2+2@barbell, rest btw sets 1min

--

SPLIT JERK *rack *split jerk to the other side on the next set
2×3@barbell, 3@up to 80%, jerk-%, rest btw sets 2min

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FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

FLOOR CHEST STRETCH
DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
PRONE PINWHEEL
SEATED SHOULDER EXTERNAL ROTATION *voi tehdä lattialla istuen
PLATE PULLOVERS

video: FLOOR CHEST STRETCH

video: DOWEL SHOULDER EXTERNAL ROTATION

video: PRONE PINWHEEL

video: SEATED SHOULDER EXTERNAL ROTATION

video: PLATE PULLOVERS

EMOM 20

1. x KBS
2. 10 Box step up
3. 8 Burpee
4. x Jumping squat

→ start with 10-12 reps on KBS and jumping squats, add one rep each round