Lepoja. Tämän jälkeen 2 viikkoa salin ohjelmointia.

A)
5 sets, go every 6:00
12 Hollow Rocks
10 Up-downs
8 each KB Windmills
then remaining time:
Easy pace Bike, Ski or Row
- Goal: Easy, sustainable pace.

B)
Side Plank with Dumbbell External Rotation: 3 x 8-10 each. Rest 60s.
+
- Sciatic Nerve Floss x 10 each
- Scorpion Stretch x 60s each

3 Giant Sets:
25 GHD Sit-Ups
10 Dumbbell Bench Presses
Max Strict Pull-Ups
Rest 2min. Between Sets.

Yksityistilaisuus parhailla herkuilla

3-5rds
12x air squat
12x push up
12x single leg v-up (scaled sit up)
12x burpee (scaled up down)
30s plank

** scaled**

PART 1:
6 sets of 5:
Double Dumbbell Front Squats

PART 2: “THREE STRIKES”
AMRAP 12:
3 Dumbbell Front Squats
3 Single Dumbbell Bent Over Row (each side)
3 Squat Jumps Over Dumbbell
6 Dumbbell Front Squats
6 Single Dumbbell Bent Over Row (each side)
6 Squat Jumps Over Dumbbell
9 Dumbbell Front Squats
9 Single Dumbbell Bent Over Row (each side)
9 Squat Jumps Over Dumbbell
...
[Continue To Add 3 Reps Each Round]

Front Squat

3 x 3 x 75%

Isometric holds – 3 Rounds

0:15-0:30 Ring support hold
0:15-0:30 Chin over the (pull-up) bar hold
0:15-0:30 Bottom of ring dip support
0:15-0:30 Hanging L-sit hold

Alternate
1. 50% max pull ups kipping
2. 50% max hasp (kipping or strict but same as tested)

Rest day - what did you do?