KUNTOHARJOITUS

30:00 Minuutin ajan laadulla ja mahdollisimman vähällä levolla:
30 Rengassoutua
30 Penkkipunnerrusta käsipainoilla
30 Askelkyykkyä levytanko niskassa
15+15 Pallon heitto seinään kiertäen, lattialla istuen.

---

HUOMIOITA
Harjoituksen tarkoitus on kehittää Lihaskestävyyttä, joten tähtää keskiraskaisiin painoihin, joilla niukin naukin saisit toistot putkeen. Harjoituksessa ei ole varsinaista tulosperiaatetta, joten kokeile haastavia kuormia. Voit vaihtaa painoja isompin tai pienempiin kesken harjoituksen.

4 rnds for quality
8 hollow body pos. band lat pull down
5/5 one arm TRX row w. rotation
"10-15"" active hang "

superset, 6x
1 slow eccentric pull up (8-10 sec down)
8-10 shoulder taps in pike position (legs on box)

5rnds for time:
1 wall walk
5 hanging knee raises
10 air squat

T.C.: 6'

Fot time;
500 m (Polku)Juoksu
25 Vuorikiipeilijä
80 hyppynaru tai 40 tuplaa
500 m Soutu
20 WB
500 m (polku)juoksu

3 Rounds for time


15-10-5 SB cleans @ 70/45kg
30-20-10 (cal) SkiErg

Time cap. 12:00

– Rest 8:00 -

3 Rounds for time

10 Shuttle runs, (7.62m+7.62m), each round
21 – 15 – 9
SB squats @ 70/45kg
Chest-to-bar pull-ups

Time cap. 15:00

Overview. Two sandbag focused workouts today. The intent on Part A is to chip away on the bag with fast(ish) singles, then see how hard you can push the SkiErg (and recover for the bag). Don’t underestimate the shuttle runs in part B. Can you keep the SB squats and chest-to-bars unbroken?
Strategy (A). Chip away on the sandbag as steady singles (e.g. go every 8-seconds). Pace the 1st SkiErg a bit so you can push through the 10 SB cleans. Once you’re through those you can start to pick up the pace (if possible).
Strategy (B). Steady on the shuttle runs, they’ll take around a minute, pushing them faster won’t save you a meaningful amount of time for the cost. The SB squats are done with SB on the shoulder (NOT bearhug). Take a moment to get a good position before starting your sets. This will allow you to move faster and ultimately minimise time under tension. You can break the chest-to-bars up to 2-3 sets as this will help you stay under control so that you can keep up the pace on the shuttle runs and SB squats.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest)
Debrief.
– How was your pacing in each workout? Were you able to keep moving or were there any bottlenecks?
– How could you change your approach to this workout to improve your end result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
SB cleans → lighter SB → If no SB or D-ball: Power cleans @ 70/47.5kg, lighter if needed.
SkiErg → BikeErg or Air bike for same calories
SB squats → Lighter SB → If no SB or D-ball: Front squats @ 70/47.5kg, lighter if needed.
Chest-to-bar pull-ups → reduce reps (15-12-9) → Pull-ups → Jumping pull-ups

Band and KB activation drills – 2 to 3 rounds
10 Banded glute bridge
5/side Half kneeling press
10 Banded squat
10m/side Front rack + overhead carry
+
Barbell Warm-up
Build to your chosen working weight via a single rep complex to conserve energy.
1 Deadlift
1 Hang power clean
1 Front squat
1 Thruster
1 Shoulder to overhead
3m Overhead carry
+
2 rounds @ race pace
4 Burpees over the bar
3 Deadlifts
2 Hang power cleans
1 Front squat
1 Thruster
1 Shoulder to overhead
Rest 1:30 between rounds

Shoulder press
5-5-5-5-5

Warm Up
2 rounds
2 min cardio
10+10 half kneeling press
15 band pull aparts / ring rows
:30 hanging flutter kicks

Strenght
Shoulder Press 5-5-3-3reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: devils press with db's x 4-5 reps
even : Rowing x 30 seconds (moderate/fast)
rest 2 min
Emom 8
odd: double db thrusters 8-10 reps
even : ski x 30 seconds (mod/fast)

LÄMMITTELY
2 x 40/20s.
1. Hiihto
2. Pohjenousu - kantapäänousu
3. Ylivienti vk
4. Sivukävely vk
5. Lapojen lähennys olkavarsi aukikierrossa

1 x 60s.
1. Ristikkäinen tuulimylly
2. AKK - ojennus
3. Nelinkontin käden alivienti + kierto ylös
4. Selinmakuulla jalan kierrot

VOIMA
4 x 35s./20s.
1. Gorillasoutu
2. Käänteinen rutistus / roikkuen polvennosto
3. Askelkyykky eteen-sivulle-taakse oik.
4. Askelkyykky eteen-sivulle-taakse vas.

Ring muscle-ups

Prep, 1-2 rounds
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

Venytellään ylävartalon lihakset