Kipping hspu

SPLIT SQUAT + HIP THRUST
*squat: barbell btn - askellla taka-etu saksiin, tarkista saksien tasapaino, molemmilla raajoilla 5050 kehonpaino, takajalka kevyesti koukussa ja torso pystysuorassa, keskivartalo aktivoitu ja paineistettu - ei nojata eteenpäin. Kyykkää suoraan alaspäin, takimmaisen jalan polvi lähelle lattiaa.
*thrust: kuormattu tanko - tee heti kyykyn perään.
Lapojen alareuna nojaa penkkiin/boksiin, aktivoi keskivartalo sekä lantioon pieni posterior pelvic tilt eli kevyesti "häntää koipien väliin" aktivoi paremmin pakaraa sekä ei tule niin herkästi alaselkään notkoa/paineen tunnetta. Aseta pehmustettu tanko lantion luiden päälle ja nosta kuorma ylös pakaran voimalla vaateriin, pidä käsillä tangosta kiinni puskien tankoa kohti vartaloa, jolloin saat aktivoitua leveänselkälihaksen mukaan liikkeeseen. Pito ja pakaroiden puristus yläasennossa, palauta jarruttaen.

3× 5 reps/leg + 15 reps@mod weight, 1-2 reps in reserve, rest 3min

Partner Workout ( total 8x3’ON/90”OFF)

In 3 min x 4 sets
P1: 10 Alt. Devil’s Clean + 10 Single arm DB thruster (5/5) @22,5/15kg
P2: 30/24 cal row
Remaining time AMRAP box jump over@60/50cm (You GO, I GO)
Rest 90” btw sets

Then
P1: row
P2:dumbell

In 3 min x 4 sets
P1: 50 Double under + 20 incline push ups on box
P2: 30 Hang dumbell snatch + 20 ring row
Remaining time AMRAP cal row (You GO, I GO)
Rest 90” btw sets

Then
P1: dumbell+ ring row

P2: du+ push ups

For time:
30 rounds
5 thrusters (rx 42,5/ 30 kg)
5 pull ups

Scaled version
30 rounds
5 KB thrusters (12 kg/ 8 kg)
5 ring row

Time cap 45 minute.

Friday 5th January 2018

Competitive Athlete

1 x 1000m jog, 1min rest,
2 x 500m, 1min rest between efforts,

1 x 800m jog, 1min rest,
2 x 400m, 1min rest between efforts,

1 x 600m jog, 1min rest,
2 x 300m, 1min rest between efforts,

1 x 400m jog, 1min rest,
2 x 200m, 1min rest between efforts.
Total: 5600m

Competitive Athlete
1 x 1000m jog, 1min rest,
2 x 500m, 1min rest between efforts,

1 x 800m jog, 1min rest,
2 x 400m, 1min rest between efforts,

1 x 600m jog, 1min rest,
2 x 300m, 1min rest between efforts,

1 x 400m jog, 1min rest,
2 x 200m, 1min rest between efforts.
Total: 5600m

Recreational Athlete
1 x 800m jog, 1min rest,
2 x 400m, 1min rest between efforts,

1 x 600m jog, 1min rest,
2 x 300m, 1min rest between efforts,

1 x 400m jog, 1min rest,
2 x 200m, 1min rest between efforts,

1 x 200m jog, 1min rest,
2 x 100m, 1min rest between efforts.
Total: 4000m

Workout Detail: The jog pace is programmed to be at an “active recovery” or "conversational" pace. The remaining intervals are intended to be fast and consistently paced from distance to distance. Remember…the intensity for these intervals must be fast. Helpful hint on “fast” is equal to or slightly slower (1sec/100m) than your 1 mile PR pace.

Workout Focus: Force recovery during the active jog recovery.

15-25-15-25-15-25
Arch Body rocks
https://vimeo.com/175175757
rest 2:00 between sets

3 sets:
8-10 Neutral Grip DB bench press (Narrow Grip) @ 2111. Press the dumbbells together

8-10 Neutral Grip DB chest supported row @2111 neutral grip chest supported row
8-10/arm Single Arm Dumbbell Overhead squats

Lepoja

4 sets:
30 mt Double Dumbbell Overhead carry (50/35)
20 Single arm overhead dumbbell walking lunges (Switch arms after 10 steps)
2:00 easy assault bike or air dyne

3 sets:
20 Hollow Rocks (Weighted if you want)
20 Reverse hypers (Use ~25% of your 1 RM back squat)
30 sec Table top hold or face up plank
10/10 Tall kneeling Pallof Press @2222