Saturday In The Den
Mrs Nev and Evil Len
10-1
Calorie Row
Thrusters (95lb/65lb)
Burpees
Kettlebell Swings (1.5 pood/1 pood).
Cracking session.

YGIG
5 rounds
10m 1DB OH walking lunge (15/22,5kg)
Tc: 10min

YGIG
5 rounds
20x Push press (25/40kg)
Tc: 10min

5 Rounds for time:
25x KB Swing (20/28kg)
25x Tuck jump
Tc: 10min

• 4 Round not for time of:
Double KB Front Squats 12 reps unbroken
Double KB Push Press 12 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)
Ring Muscle Ups 8/6 reps

Eilinen/lepo

AM: 70 min
1.Aerobic work
For 60 min, 2 rounds:
10 min ski + bike + run
2.Mobility for 10 min

PM: 140 min
Warm up for 20 min
1.Gymnastics
A. HS walk drills
-Shoulder taps feet on box 3 x 12
- Wall facing HS Shoulder taps 3 x 10
- HS walk: 4-5 sarjaa, focus edelleen tukikädessä → minimoidaan sivusuuntainen huojunta

B. Handstand hold on parallettes (against band)
- 5 sets

C. Hspu endurance: 3 sets:
Kipping hspu (rir 3) - 12 10 9 reps
-Straight into-
30 s. Shoulder presses with stick
-Rest 2 min-

2.Conditioning
A. 2 rounds:
Reverse tabata Assault bike
-Rest 3 min-
Set 1: 58 cal, max/avg. rpm 98/49
Set 2: 56 cal, max/avg. rpm 96/48

3.Accessory
A. 3 sets:
10 Jefferson curl
10 Bicep curl and press

3 rounds:
20 Reverse lunge
10 DB squat
10+10 One leg deadlift
-rest 1-2 min between rounds-

5 x tempaus polven päältä + maasta

• 4 Round of:
One-Arm KB Swing Snatch Dx (32/24Kg) 10 reps
One-Arm KB Swing Snatch Sx (32/24Kg) 10 reps
Handstand Push Ups 10 reps

3 Sets
5 Seated Box Jump
10 Side Plank Rotations
10m Seated Sled Drag Face Pull (Light Load)

Bench press
135*10
145*1
155*1
165*1
175*1
185*1

Pushups
10

Hanging knee raises
10

Run
4.0
5:00