3 phase TRX row 5x5

kipping pull up w. slow eccentric last rep 5x2-3 rep

4 rounds @ steady pace
3:00 Air bike
20 Hand to hand swings
1 e/side Turkish get-up
3 rounds for quality
40m KB overhead carry
3 Seiza squat sits
20 Straight arm band pulldown
10 Alternating Landmine cossacks

Zone 1:
Ladder+Sprint x 3-4

Zone 2:
Walk/Easy AB/Easy Run

Zone 3:
-Depth jump with pause x 3
-rest 30s

Zone 4:
Cone Run x 3-4

Zone 5:
Easy Row

Zone 6:
-Plate hops x 8
-Pogo jumps x 8
-rest 30s

-1 round
-4:40 work / 0:20 transition
-Zone 2 & 5 are resting zones (go very slow, just keep your body warm)

EMOM 15

1) Handstand walks in 7.62m segments
2) Rope climbs
3) SkiErg @ very easy pace

Intent. Accumulate handstand walks / rope climbs each minute, aim for repeatable amounts . The SkiErg in-between is active recovery. Keep the damper low (D1-3) and move at a pace that feels like recovery.

Engine

For Time:

1000m Row (Z2)
Into,

4 Rounds Of:

• 15 Cal Ski
• 20 V-Up

Into,

1000m Row (Z2)
Into,

4 Rounds Of:

• 15 Cal Ski
• 5 Wall Walk

—-> Easy 5-10 Z2 Recovery Erg

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:40 hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)
+
3 Rounds @ steady
250m Row
7.62m Overhead walking lunge L arm*
7.62m Overhead walking lunge R arm*

• Pick a weight that allows you to keep the DB in a good position overhead. You can keep the same weight throughout or build the weight up on each set.

WARM UP 5-10min

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DRILL :
SHOULDER PRESS + FRONT SQUAT + SPLIT SQUAT
2× 10+10+5/leg@light barbell, rest 1min

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DROP to SPLIT + PRESS From SPLIT *bb behind The Neck
3× (3+3)/leg+(3+3)/leg@barbell - light weight, rest 2min

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JERK BTN From SPLIT
*voit työntää saksiin tai askeltaa, tarkista saksien tasapaino, molemmilla raajoilla 50-50 kehonpaino, takajalka kevyesti koukussa ja torso pystysuorassa, keskivartalo aktivoitu ja paineistettu - ei nojata eteenpäin.
*dippaa saksissa ja työnnä kuorma suorille käsille saksi asennossa niin, että molemmat jalat irtoaa lattiasta kevyesti ja palautuvat samaan saksiasentoon - jalat eivät liiku sivusuunnissa.
*tee ensin toistot yhdelle puolen ja sitten toiselle.

3+3@barbell, 3× 3+3@40-45% jerk-%, rest 2min

SPLIT JERK
*työnnä sarjan sisällä jokainen toisto eripuolelle (2=1+1), aloita heikommalla
3×2@50-55%, jerk-%, rest 2min

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SPLIT SQUAT + RDL
*squat: barbell btn - askellla taka-etu saksiin, tarkista saksien tasapaino, molemmilla raajoilla 5050 kehonpaino, takajalka kevyesti koukussa ja torso pystysuorassa, keskivartalo aktivoitu ja paineistettu - ei nojata eteenpäin. Kyykkää suoraan alaspäin, takimmaisen jalan polvi lähelle lattiaa.
*rdl = Romanian DeadLift: barbell snatch grip

3× 3 reps/leg + 12 reps@moderate weight, 1-2 reps in reserve, rest 3min

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ACCESSORY WORKOUT : if time left

PAUSE QUARTER BACK SQUAT JUMP
*pause for 2-3sec
3×3@barbell, rest 2min

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video: Split Squat
The split squat is primarily an exercise to strengthen the split receiving position of the split jerk, but it can also be used as a supplemental leg exercise to help balance weakness in one leg or hip, build better glute strength and hip stability

video: Drop to Split
The drop to split is a simple exercise to train quick foot movement into the proper split position, and strength and confidence in that position.
Place a bar behind the neck as you would for a back squat and hold it tightly against your traps to prevent movement. Brace your trunk and ensure even balance over the whole foot.
Without any upward drive on the bar, quickly move your feet into your split position, landing on both feet simultaneously or on the back foot a split second before the front. Your trunk should move straight down and remain at the same angle, and your balance should be equal on the feet.
If your position or balance is incorrect, adjust and hold the corrected position a second or two. Recover by stepping back about a third of the way back with the front foot, then stepping the back foot up to meet it.

video: Press from Split
The press behind the neck in split is an exercise that improves comfort in the split position, improves and preserves shoulder mobility, trains and reinforces the proper split jerk receiving position, and strengthens the upper body with an emphasis on the upper back.
Hold the bar behind your neck like a back squat in your jerk-width grip unless you jerk with an unusually wide grip—in that case, hold the bar about half a fist to a fist-width outside the shoulders. Squeeze the upper inside edges of the shoulders blades together tightly and keep the elbows down.
Step into your full split position and brace your trunk. Push the bar aggressively with the arms straight up into the overhead position—the trunk will already be leaning forward very slightly and the bar in line with the proper overhead position, so no further movement of either is necessary. Lock in the overhead position forcefully.
There should be no movement of the body other than the arms and no shifting of balance throughout the motion.
Reverse the motion to return the bar to the back under control. Subsequent reps can be performed without resetting the bar completely on the back, but ensure full contact for full range of motion and minimize bouncing.

video: Romanian DeadLift (RDL) Snatch Grip
Stand in your snatch pulling stance with a snatch grip on the bar. Set your back in the same extension you use to pull the snatch and clean and brace your trunk forcefully. Hinge at the hip while bending the knees very slightly to bring the bar as far down the legs as possible without losing any back extension. Actively keep the bar as close to the legs as possible. Stay balanced evenly over the whole foot rather than pushing the hips back more than necessary and shifting to the heels. This will limit how much weight you can handle, but it will make the exercise more effective by increasing the force on the hips and back while reinforcing the balance we want in the snatch and clean, as well as strengthening the back and shoulders’ ability to keep the bar close to the body. Stay braced tightly so as you change directions at the bottom, you don’t allow any softening of the back extension. If you’re mobile enough to get the plates to the floor with perfect back extension, still stop just short of touching—the changing of direction without compromising back extension is an important element of the exercise.

video: Pause Quarter Back Squat Jump
Position as you would for a back squat and brace the trunk forcefully. Squat to quarter depth or approximately the depth of a countermovement you’d use for a vertical jump and pause for 2-3 seconds. After the pause, drive directly up with maximal effort to jump as high as possible. Absorb the weight as you land by bending the legs and hips smoothly.

Choose one of the options for the day:

A) Option 1 – Long bike
45 to 75-minutes Bike @ base*
* Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

B) Option 2 – Mixed
For 45, 60 or 75-minutes @ base*
1000m SkiErg
2000m Jog
4000m BikeErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

3 Rounds

1:00 Backwards sled drag
10-15/side Poliquin step
15-20 Calf raises
15-20 Tibialis raises

Tessa Borodulin

T2B/T2R ja pistoolikyykyt