Repetition of bracing sequence and introduction of torque
+
Technique for:

• air squat
• pushup

1-2x1x[5+2]@barbell, 3x1x[5+2]@70%, ohs-%, rest btw sets 2min *up to example 55-60-65%

Väliin jäänyt harjoitus

Juoksu,

3 x 400m (talon ympäri), Työ:Lepo 1:1

3x100 m skillmillissä, Työ:lepo 1:2 (1 juoksee, 2 lepää)

A
3' DU
poi

Emom 12'(2 set):
1)russian baby makers x10 rep

2) Alternating Kettlebell Goblet Cossack Squats x 12 rep
3) 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (dx Arm)
4) 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (sx Arm)

5) Seated Piked Double Leg Lift x 15 rep

6) 30"/40" di H. Position+plates
B

In 18' trovare 1-RM Power Clean + P. Jerk

C

C1
For time:
Run 1600mt
20 GTO 70-60-50/50-40-35kg
8 HSPU

Rest 5' poi

C2
For time:
Run 800mt
20 FS (in base al carico iniziale, scalare)
16 HSPU

Rest 5' poi

C3
For time:
Run 400mt
20 OHS (in base al carico del FS scalare)
24 HSPU

D

3 SET:
Pallof Press x 10 rep per lato (MOVIMENTO LENTO E CONTROLLATO)

Rest 30-45"
Side Plank x 45" PER LATO
Rest 30-45"
Ab-Wheel Rollout x 6 rep (MOVIMENTO LENTO E CONTROLLATO)

E

AMRAP 5' x 3
Rest 3'
20 thruster 50-40/35-25kg
20 Pistols
Max DB Box Step Overs

5 kierrosta

30 naruhyppyä
max reps tiukat leuanvedot
max aika rengaspito yläasennossa

AMRAP - 20 Minutes
Row
*every 2 minutes complete *
10 Press Ups
10 Squats

AMRAP 12 minutes
15 hang cleans
15 front squats
15 shoulder to overhead

Bench Press BW
Strict Pull Up (10/5kg west)
Clean 0.75 BW

7:00 AMRAP:
max rep Kettlebell Swings, 16 kg
max rep Kettlebell Facing Burpees
Ascending 3 reps
24 Double Unders