For time :

100 Cal Row
30 Clean & Push-Jerks 60/42,5kg
40 Strict Pull-Ups
80 Cal Row
25 Clean & Push Jerks 70/50kg
30 Strict Pull-Ups
60 Cal Row
20 Clean & Push Jerks 80/55kg
20 Strict Pull-Ups
40 Cal Row
10 Clean & Push Jerks 90/60kg
10 Strict Pull-Ups

TC 30

‼️‼️ INBODY-MITTAUS ‼️‼️
Teen halukkaille inbody-kehonkoostumusmittauksia Kisakalliossa tiistaina 28.2. klo:18.
Hinta 15€/hlö ja maksamalla varaat paikkasi. Laitan ilmoittautumisen varsuskirjaan mutta tosiaan MAKSAMALLA ilmoittaudut, mittaus maksetaan etukäteen joten maksathan omasi 27.2. mennessä!

Maksutiedot:
Mobilepay 0401846513
Tilinro FI84 5723 8120 2585 36
Viesti: inbody ja nimesi

Jos kysyttävää, nakkaa viestillä 📧
- Tiina N.

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00/1:00 Hamstring Foam Roll
10 Elevated Calf Raises w/:01 Pause in Bottom Position
10 Alt. Groiner/Hamstring Stretch

-Rest as Needed b/t Sets-

Light Cardio with Ergos 90 minutes

20 - 30 minutes :

2k Bike
3 High Box Jumps

3:00 Jog / 3:00 Echo@ easy
2:00 Run / 2:00 Echo @ moderate
1:00 Run @ moderate hard
+
2 Rounds
8 Goblet squats (slow tempo)
5 Scapular pull-ups
5/side Bottom-up KB presses
0:10-0:20 Hollow hold
0:10-0:20 Arch hold
+
Build to workout weight for overhead squats
– Kipping Toes-to-Bar Complex – 1-3x between sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
1-2 Rounds @ workout weight
200m Run
6 Overhead squats
6 Toes-to-bars
12/8 (cal) Echo bike

– Rest 0:30 between rounds –

8 Intervals
New start every 6th minute
Alt A and B

A.
12-20 Calories Row/Bike

5 Pushups
10 Sit-ups
15 Squats

10-16 KB Swings
10-16 Box Jumps
10-16 Wall Balls

B.
12-20 Calories SkiErg/Echo

5 Pushups
10 Sit-ups
15 Squats

10-16 DB Snatches
10-16 Ring Rows
10-16 Burpees

Engine

4 Sets Of:

6min AMRAP:

• 15 Cal Echo
• 20 WB
• 15 Cal Ski
• 20 alt. DB Hang C&J (50lbs)

-rest 5min between AMRAPs-
*jatka aina siitä mihin jäit

5 Power clean 80kg
5 Burpee over bar
5 Thruster 80kg
5 Burpee over bar

7 Power clean 70kg
7 Burpee over bar
7 Thruster 70kg
7 Burpee over bar

9 Power Clean 60kg
9 Burpee over bar
9 Thruster 60kg
9 Burpee over bar

Warm-up:

3x
15/12 Calories row
10 Hang muscle snatches
10 Overhead squats
10 Snatch grip press behind the neck
20 Starfish crunches
5 Box jumps

---

Snatch & Clean and jerk

A) Snatch

2 x 3 @ 70-75%
2 x 2 @ 75-78%

3 x 1 @ 78-82%
*Rest 1-2 min between sets.

B) Clean and jerk

2 x 2 @ 70-75%
2 x 2 @ 75-78%

3 x 1 @ 78-82%
*Rest 1-2 min between sets.

---

C) Back squats

Back squats
2x6 @ 65%
2x6 @ 68%

---

D) Bonus:

5 x 12 Strict banded pull-ups

3-4 Sets of:
10 Snatch grip sotts press behind the neck
10 “Lu raises”
5 High box jumps
Rest 1-2 minutes between sets.

Core:
5 x 1:00 min Sandbag bearhug hold