Vaihteluviikko

25min laadukkaasti

3-5 Korkeaa boxihyppyä
1-2 Köysikiipeilyä
6 C&J 2x KK
90s Kevyt kone tai hölkkä

A)
5 sets, go every 6:00
12 Hollow Rocks
10 Up-downs
8 each KB Windmills
then remaining time:
Easy pace Bike, Ski or Row
- Goal: Easy, sustainable pace.

B)
Side Plank with Dumbbell External Rotation: 3 x 8-10 each. Rest 60s.
+
- Sciatic Nerve Floss x 10 each
- Scorpion Stretch x 60s each

A)
Tri-set!
Single Arm Sotts press: 3 x 6-8 each.
Rest 60s.
Goblet Cossack Squat: 3 x 6-8 each.
Rest 60s.
Handstand Hold3 x 60s
Rest 60s.
- Rx+: 15m Handstand Walk

B)
"ANNIE"

C)
DB Forearm Plank Rotation: 4 x 8 each. Rest 60s.
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Warm up

A) Easy erg 4-6min

B) Deadlift warm-up:
3 rounds with barbell: 5 good morning + 5 back squat + 5 deadlift
→ Then warm up sets with increasing weights

C) Pull-up warm-up:
3 rounds: 8-10 scapular pull-up + 8-10 ring row

Workout

A) Work up to a heavy 3reps deadlift for the day (not max.)
Then 2-3x3 @85-90% H3

Neljän viikon progressio, jossa etsitään viikoittain päivän raskas sarja. Sen jälkeen tehdään päivän raskaimmasta sarjasta lasketuilla prosenteilla vielä 2-3 sarjaa.
Voit ottaa pienemmällä toistomäärällä nousevilla painoilla lähestymissarjoja päivän raskaan sarjan alle ja ota varsinaisia raskaita työsarjoja oikealla toistomäärällä 1-2 (ihan max 3).
Ota riittävä lepo työsarjojen välissä 3-4min.

B) Pause pull-up
5x3 (2s pause)
Go every 2,5-3min

Neljän viikon progressio, jossa toistot vähenevät ja sarjoja tulee yksi lisää viikoittain. Kaikissa toistoissa 2s pysäytys leuka tangon päällä.

C) Accessory
3 rounds:
12-14 steps front rack walking lunges
10-12 barbell/DB bent over row
Rest 2min

Kick up to wall if confident - 10 singles holding for 5-10 seconds against the wall. Ensure you are in hollow position

Continue with headstands from last week if not confident to kick up yet

5 sets of 30 second chin over bar hold underhand grip

EMOM/6
1. 45 secs farmers carry 2x KB’s as heavy as possible
2. 10 DB shoulder press x2 DB’s as heavy as possible

Finisher
50 flutter kicks
40 mountain climbers
30 Russian twists
20 hollow rocks
10 strict knee raises

0-5 mins
Row meters
5-10 mins
30 DBL KB Clean and Jerk
10-15 mins
10 Rope pull ups
- köysi leuanvetotankoon

A)
Deadlift against a band: 8 x 3 @50%
- These are SPEED reps
- Not touch n go, reset tension on each rep.

B)
Wide Stance Box Squat
5 x 3. Rest 2:00
- build to a heavy 3

C)
"SPEAK TO A REPRESENTATIVE"

D)
- Adductor Rockback Stretch x 60s each
- Pigeon Pose x 60s each.
*Entire time 6s nasal inhale + 6s nasal exhale

A)
Superset
Seated DB Shoulder Press Build to a 6 RM over 6 sets.
Rest 90s.
Mixed Grip Pull Up: Sets of 4-5 between sets of Shoulder Press.
Rest 60s.

B)
For time
21-15-9
Calorie Row
Burpees
- Goal: HARD Effort - sub 7:00
- Rx+: Handstand Push-ups for Burpees

C)
Rollback Triceps: 3 x 12-15. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

SET A I 4 rounds
6 deficit sumo deadlift
6+6 half kneeling rot.

SET B I 3 rounds
8 cyclist squat
15-20s copenhagen plank lift hold / per side
4-6 dragon flag

12 x 30s on / 15s off:
1) 1-leg box squat R
2) 1-leg box squat L
3) starfish plank leg lift R
4) starfish plank leg lift L

Squat Clean
3r3s
@70%
- tng
- rest as needed