20 du's / 40 singles
10 wallball
8-10 ttb

Korkea työntöveto + raakarive + riipusta rive, polvelta 1RM
1+1+1@95%
1+1+1@90%

Rive otteella mave, ilman loppuojennusta 5RM
5@95%
5@90%

Voimarive, ilman lantiokontaktia 3x5

Hyvää huomenta 3x5

Wednesday 6th June 2018

SLED WORK

5 Sets of a 100′ Weighted Sled Push

Use this as active recovery. If you’re fresh, go heavier but submax.

Post work to comments.

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AMRAP 10 Minutes:
15 KB Simo deadlift high pulls 24/16
30 Double-Unders

Post rounds, reps, and Rx to comments.

A: 8min emom
1-3 box jumps
B: Back squat 5x3 @RPE 7
C: Snatch pull 5x2, fokus på form
D: Superset x3
D1: Incline bench press x7
D2: DB powell raise x8-12/arm
E: Superset
E1: Dynamiisk copenhagen adductor exercise x5-8/ben
E2: Banded ab crunches xMax

5 min walking
10min jogging
5min run
10 min jogging
5min run
5 min jogging
5 min walking

Kisaryhmän treenit

Vajaa pari kuukautta Karjalan Kovimman karsintaan! Tulee kyykkyä, juoksua ja voimistelua.

9' EMOM alt:
Max Reps Strict Pullups
Max Hold Stability Ball Plank
Max Reps Plate Sit Ups

3 sets:
20 reps Handstand plate walks. Make sure to stretch and loosen your wrists before trying this. If you aren't comfortable in a handstand yet then scale this by doing it in a pike position with your feet on a box

10 Arch - Hollow rolls