Treeni

HS skill wod 20 min
10m Hs walk
15 Pull up

20/15 cal Bike/ echo bike

Rest 2 min

Hiki
Wod
12 min amrap
5 Pull up
10 Wall ball
15/12 cal Row
1 min rest

Treeni
HS skill wod 20 min
10m Hs walk
15 Pull up

20/15 cal Bike/ echo bike

Rest 2 min

Hiki
Wod
12 min amrap
5 Pull up
10 Wall ball
15/12 cal Row
1 min rest

Lepoja

1a) Sumo Deadlift w/(2-0-X-0) tempo - 3 x 5

*Build up to a heavy set of 5. These are not touch and go reps. You will take 2 seconds to lower the bar down each rep, just like the previous cycle of Deadlifts, but will start from a dead stop on the ground each repetition.

1b) Hip Flexor Mobility x 5/side b/t sets of Deadlifts

. . . REST 2-3 MINUTES B/T SETS. . .

*The Sumo Deadlift is simply a wide-stance Deadlift. This will probably feel awkward to a lot of people, but the benefit from performing these for a 4-week cycle is gaining more external (outward) rotation in our hips and creating stability there due to the wider stance. You will recruit muscle fibers that are not used to firing which will, in turn, result in healthier, stronger hips and a better conventional stance Deadlift down the road. Don't worry if you don't pull as much weight from the Sumo position. Just have fun doing a different Deadlift variation for a few weeks.

Lämppä+ mobility

Otm 10
-jokaisella alkavalla minuutilla tangolla combo:
Rinnalle+vauhtipunnerrus+valakyykky

Metcon 6min on/off
Laite, laita yhteensä saavutettu matka ylös

Loppujäähdyttely

25 minutes quality pumping

10 seated press with barbell
10+10 DB row
10-15 strict ttb
20 russian twist with medball

Saturday