RestDay!

LÄMMITTELY
Kepin kanssa lämmittelyt kaverin kanssa
Liikkuvuus/tasapaino - n. 1 min
1. Seinällä vaaka blokin kanssa
2. Levypainon kanssa vaaka ja polven nosto
3. Kuminauhan kanssa kurotus + polven ja käden kosketus
4. Dead bug
5. Lantionnosto
6. Selänojennus

VOIMA
3 x 8 Lattiapunnerrus
3 x 8 Yhden jalan mave

KEHONHUOLTO
Dynaamiset & staattiset venyttelyt

A,
2 Banded Deadlifts, pick load

Every 1 min for 10 mins.

Use 40-45% of 1RM Deadlift.

B,
2 Banded Bench Press, pick load

Every 1 min for 10 mins.
Use 45-50% of 1RM Bench Press.

C,
4 rounds for quality of:
5 Strict Toes-to-bars
10 L/10 R Lateral Med Ball Toss, pick load
15 Barbell Good Mornings, pick load

A,
2 rounds for quality of:
Jog, 400 m
10 Deadlifts, 61/43kg
15 Ring Push-ups
20 Ring Rows
Jog, 400 m
10 Back Squats, 61/43kg
15 Alternating Wall Planks
20 Plate Ground-to-Overheads,20/15kg
Jog, 400 m
10 Push Press, 43/30kg
10 Ring Dips
10 Strict Pull-ups

Ring Dips / Box Dips

Strict Pull-ups- 7-10 reps

Complete at RPE 6-7/10.

B,
3 rounds for quality of:
10 Band Pull Aparts
10 Band Front Raises
10 Banded Behind-the-Neck Press
10 Scap Push-ups

WOD
12min. amrap
7x push up
25x squat
40x jumping jack/
lateral step

A,
For quality:
3x 6 L/6 R Eccentric Cossack Squats, pick load
Banded Hamstring Stretch, L 1:30 mins/R 1:30 mins
3x 6 L/6 R Eccentric Bulgarian Split Squat + Rock Backs
3x 5 Double Kettlebell Front Rack Box Squats, pick load
3x 5 Eccentric Dumbbell Roll Backs, pick load
3x 6 L/6 R Side Plank Reach Throughs
3x 5 Tempo Dumbbell Floor Press, pick load
50 Plank Shoulder Taps

Eccentric Cossack Squats- 5 sec lowering and regular return

Eccentric Bulgarian Split Squat + Rock Backs- 5 sec lowering and regular return

Double Kettlebell Front Rack Box Squats- 3 sec down and 3 sec up

Eccentric Dumbbell Roll Backs- 5 sec lowering and regular return

Tempo Dumbbell Floor Press- 3 sec down and 3 sec up

Plank Shoulder Taps- accumulate the reps

B,
Every 3 mins x 10 sets
15 cal row
12 cal ski
9 cal echo bike

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

Bench press 2 RM, then 3 sets with 75% (choose reps)

👓🕶🥽🥼🦺👔👕👖

WARM UP
15-20min easy pace bike

Then:
E3MOM 3-5 rounds
1) run
2) row
3) bike
4) echo/ or ski

COOL DOWN
10-20min easy pace bike
(Steady pace / ave hr zone 2)