Giornata di REST ATTIVO!!
A.
5' bike
PVC+MOBILITY

POI

Ogni minuto per 9' (3 sets) :
1' – Press to Handstand Progression: Plate Drill x 5 rep

(CONTRO IL MURO) GUARDARE LA PRIMA PARTE
2' – HSPU x 10 rep
3' – Ring Dip x 10 rep

poi

3 rnd:
Push-Up con Deficit x 10 rep
Dip su Box x 20 rep
Headstand hold x 30"
Rest 1' ogni rnd

B.
ogni 3' per 15' (5 sets):
4 Front Squat + 2 p. Jerk
20 GHD
Sets 1-3 = @ 70% 1-RM Clean & Jerk
Sets 4-5 = @ 75% 1-RM Clean & Jerk

C.
For time:
100/70 Calorie Row
80 Wall Ball
60 TTB
40 one Arm DB Push-Press (cambiare lato ogni 5 rep)
20 Alt. DB Snatch

D.
Ogni minuto per 12' (4 sets) di:
1' – V-Up x 30"
2' – Hollow Rock Hold x 30"
3' – Russian Twists x 30"

A,
Block Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
6 rounds for time of:
16 Box Plyo Skiers @60/50cm
5 Strict Handstand Push-ups
3 Hang Squat Cleans 102/70kg
1 Rope Climb
Goal: sub 15 mins

C,
Midline
For time:
18 Toes-to-bars
100 Single Unders
15 Toes-to-bars
100 Single Unders
12 Toes-to-bars
100 Single Unders
9 Toes-to-bars
100 Single Unders
6 Toes-to-bars
100 Single Unders
3 Toes-to-bars
100 Single Unders

Toes-to-bar- unbroken sets

If you drop from the bar it's an additional 50 single under penalty. Pick up the set where you left off if you do drop.

D,
For quality:
75 Band Pull Aparts
75 Band Face Pulls
50 Seated Bent Over Rear Delt Raises, pick load

Accumulate the total reps of each.

Karjalan Kimppa
Sali kiinni

Lepo.

Sit alkaa kolmen viikon paukutus!

Syökää ja nukkukaa.

A,
Front Squat 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
5 rounds for time of:
12 Alternating Goblet Box Step-ups @32/24kg
12 Ring Push-ups
12 Russian Kettlebell Swings @32/24kg
48 Double Unders

Goal: sub 14 mins

C,
Couch Stretch, 2 mins/side
10 Cat Cows
Roll/Smash IT Bands, 90 secs/side
10 Cat Cows
Pigeon Stretch, 90 secs/side
10 Cat Cows

A: 4 rounds not for time
Kb wind mill x3/each arm
10 pike compressions

B: 5 rounds
20 DU
15 rkb swing
10 DB push press

C: ”core blaster”
4 rounds:
30sec d-ball carry
10sec rest
30sec hollow hold
10 sec rest
30sec side plank hold LS
10 sec rest
30sec side plank hold RS
10sec rest

Dynamic stretching/rolling 5-10min

2-3 Rounds:
One arm DB Z-press 10/10 (kevyt paino)
One arm ring row 8/8
Face pull 10
One arm KB OH walk bottom up 15/15m

6 kertaa, Back squat, 75-80% BS maksimista.

4 - 4 - 4 - 4 - 4 - 4

Lepää 2-3 min.

Warm up(10)
3rds
20 jax
10 single keg dl
20 heels to rear
10 reverse lunge

WRK(24)
WRK 3:00 REST 1:00 x6
10 dumbbell step ups with reverse lunge(reverse lunge only, if you don't have a box)
30 mountain climbers
10 dumbbell tricep overhead extension
30 heavy jump rope/jump rope

Finisher
50 crunches
1:00 butterfly stretch