Athletes Notes

MOBILITY
Child's Pose on Box: 1-2 Minutes
Video

Pigeon Pose: 1-2 Minutes Each Side
Video

Ankle Stretch: 1 -2 Minutes Each Side
Video

ACTIVATION
8 Minute Running Clock
:30 Second Assault Bike
:30 Second Active Spiderman Video
:30 Second Hollow Rock Video
:30 Second Push-up to Down Dog Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Athletes Notes

"Tic Tac Toe"
For Time (30 Minute Cap):
3 Rounds:
30/21 Calorie Assault Bike/ ARY 60 - 90 -120 DU
21 Toes to Bar

15 Thrusters (135/95)/ 30 THRUSTER ARY
15 Thrustrers (155/105)/ 30 THRUSTER ARY
15 Thrusters (185/135)/ 30 THRUSTER ARY

3 Rounds:
30/21 Calorie Assault Bike / ARY 60 - 90 -120 DU
21 Barbell Facing Burpees

KILOS
135/95 61/43
155/105: 70/48
185/135: 84/61

Workout Definition

3 Giant Sets:
50' Double Overhead Kettlebell Walking Lunge
50' Broad Jumps
50' Handstand Walk Zig Zag Course / A MURO IN GARAGE

Rest 2 Minutes Between Sets

3 Giant Sets:
:30 Second Ring Body Saw/ 30" INCH WORM
:30 Second Ring Mountain Climbers /ARY 60"

Rest 1 Minute Between Sets

A: Snatch complex: Muscle snach / Hang power snatch /snatch 4x3
B: Push press / power jerk / Rack jerk max.
C: Front squat @85% amrap 2x

12min AMRAP, alternate full rounds with a partner:
6 Deadlifts
10 DB Push presses
20 Double unders or Rope jumps

Back squat
1x 8
3x 4

For time
50 burpee
100 airsquat
50 burpee

Clean pull 5x2

Deadlift on a plate 6-6-6-6 reps

Aktivaatiot
Tall jerk x 3 x 4 sarjaa, A. ja B. kaksi kertaa
A1. käyntiasennosta pidempi askel
A2. päkiöiltä, tanko otsan korkeudella

Liikkeet
B1. Ylöstyöntö niskan takaa x 3 x 3 - 4 sarjaa (vara 1 - 2)
B2. Rinnalle veto riipusta + ylöstyöntö saksiin 1 + 2 x 4 sarjaa (vara 1 - 2)
C. Takakyykky, isometrinen (20(10)10) x 2 x 3 - 4 sarjaa

Lämmittely leikkiä ja mobility

Eläin liikkeitä

Treeni 20 ×20/10
Roikunta
Burpee
Kuperkeikkajono
Kyykky
Tasapaino

Loppuvenyttelyt

Tall snatch 3 x 3 (30 - 50 %)
Tempausveto + raakatempaus + tempaus x 6 (65 - 75 %)
Takakyykky 4 x 2 (tempo 6010) (eka treeni vara 2/ toka treeni vara 1)
(eksentrinen metodi)

EMOM 8': 30" HS hold