Training weekend

AM: 45 min
Aerobic work
A. 15 min:
300 m jog
5 burpee no jump
10 air squat

B. 15 min:
Easy row

C. 15 min:
5+5 plate windmill
5+5 cossack squat
100 m jog
3+3 push up to crab ext.

PM 1: 90 min
Warm up for 10 min
1.Gymnastics skills
- Handstand drills

2.Gymnastics capacity
EMOM15:
1) 8 KHSPU (abmat)
2) 40 DU
3) 6 KCTB
4) 200 m run
5) rest

PM2: 80 min
1.Back squat

2.Metcon
A. AMRAP2:
Max reps BBJO - 23

B. AMRAP2:
Max row for calories - 31

C. AMRAP2:
Max reps devil's press 2 x 10 kg - 21

Unilateral KB bottom up hold TABATA

triset, 5x
1 wall walk
5 seated dbl DB press @rpe7
5 dbl DB thruster

Syklin toinen viikko. Tää viikko mennään normaali intensiteetillä läpi!

Amrap

8 sets × 10 reps @moderate weight

Go every 2:00

3 rounds of:
5 Barbell deadlifts (mid-weight)
10+10 DB side bends
15 KB swings
20 KB Russian twists
Rest

Complete as many rounds as possible in 10 minutes of

• 30-second L-sit from the floor
• 10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

OHS
4-4-3-3-2 reps
AHAP

RestDay!

A: Snatch pull + hip power snatch + power snatch 5x1 @85% of power snatch

B: Power clean + hang power clean + double push press @up to heavy, then 3sets at 80% of the heavy set