static stretch 1' hold:
quadriceps femoris

gluteus max.

pencake hold

QL stretch

pectoralis major

3 rnds for quality:
10 band resisted cat-cow
3/3 bear pos. around the clock w. band
5/5 side plank rotations

unilateral KB OH carry 5x10/10m

superset, 3x
5/5 one arm side plank DB raises
5/5 KB armbar

5 sets:
strict pull up 3-3-1-1
30 s rest
ring dips x 3-6
30 s rest
dual KB farmers carry (heavy) x 20 m
60 s rest

5 x e2m:
5+5 BB reversed lunge

3 rounds of:
8 deadlift
8+8 band woodchop

15 x 30s on / 15s off:
1) row or ski
2) dkb swing
3) v-up alt.

800-1200m Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

1-2x1x[2+1]@barbell, 2+1@up to 75%, 3x1x[2+1]@80%, ohs-%, rest btw sets 2min *up to example 55-65-70%

1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
Barbell warm-up – 2 Rounds @ empty barbell
3-5 Snatch grip deadlift
3-5 Hang snatch high pulls
3-5 Hang muscle snatches
3-5 Snatch grip press behind the neck
3-5 Hang power snatches
3-5 Overhead squats
+
Bar muscle-up drills – 2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build to workout weight for Overhead squats and hang power snatches
* Practice sets of bar muscle-ups and burpee chest-to-bars between sets
+
@ workout weight
10/7 (cal) Row
5 Overhead squats
1-3 Bar muscle-ups
– Rest 0:30 –
10/7 (cal) Air bike
5 Hang power snatches
3 Burpee chest-to-bar pull-ups

Front squat

3 x 2-3 @ 70/75/80%, rest 3:00 between sets

2 Rounds
10/side Xiao Pengs
10 Air squats
5 Jefferson curls
+
Bar MU drills – 1-2 rounds of:
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap
+
Build to workout weight for KB clean and jerks
* Practice a few sets of the other movements as you build up
+
Once through @ workout weight
200m Run
3 Bar muscle ups
8 Wall balls
200m Row
3 KB clean and jerks
6 Toes-to-bars

LÄMMITTELY
- Kissa/lehmä
- Nelinkontin rintarangan kierto käden avauksella
- AKK + lankussa olkapääkosketus
- Lantionnosto rullauksella
- Simpukka kylkimakuulla
- Selinmakuulla käsien vienti pään viereen vk käsissä
- Päinmakuulla keppi selän takana - lapojen lähennys + käsien nosto
- Kylkimakuulla käden avaus ja pyöräytys takaisin lp kanssa

VOIMA
3 x 6-8/jalka yhden jalan kyykky stepperiltä/boksilta
3 x 8-10 penkkipunnerrus kp lantio ylhäällä

KIERTOHARJOITUS
2 kierrosta - 45s. / 25s.
1. Soutu / pyörä
2. Pystypunnerrus
3. Slam ball olan yli
4. Mave kk
5. Vuorikiipeiljä

0-6min, 6' AMRAP:
300m row
6/6 alt. DB snatch @easy weight
6 burpee

6-8min, 2' rest

8-13min, 5' AMRAP
250m row
5/5 alt. DB snatch
5 burpee

13-15min, 2' rest

15-19min, 4'AMRAP
200m row
4/4 alt. DB snatch
4 burpee

19-21min, 2'rest

21-24min, 3' AMRAP
150m row
3/3 alt. DB snatch
3 burpee

24-26min, 2' rest

26-28min, 2' AMRAP
100m row
2/2 alt. DB snatch
2 burpee

28-30min, 2' rest

30-31min, 1' rest
100m row
1/1 alt. DB snatch
1 burpee