DL:
1x20
3x10

Use 55-60% of your max. No belt, no bouncing. We will do this DL cycle for 4-5 week, so each week we add a bit weight. Rest 3min btw sets.

5 rds for time:
20 burbee
75 DU
10m HS- walk

Reverse hyper:
3x20-40
Accumulate 90s L-sit

7 Rounds ( for time)
1 Rope Climb (With legs)
4 Kipping Chest to bar Pull-ups (Gymnastic Kip)
5 strict Ring Dips

Rest 5 Minutes

10 Rounds
5 Kipping HSPU 0-3" Deficit
7 toes to bar

rest 5 Minutes

then:

40-30-20-10
Hollow rocks
Chest Facing wall handstand holds(1:00)
rest 1:00

Snatch 5 x 3 (vedä tanko nivusille asti, pidä polvessa pieni kulma ja ponnista vasta kun tanko on nivusilla)
High hang snatch 6 x 3
Hang snatch + snatch (vedä tanko nivusille asti, toimi samoin kuin ekassa harjoituksessa)

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – L-Seated DB Press x 8 reps @ 2011
Minute 3 – Tempo Push-Ups x 10 reps @ 1111

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 12 Walking Lunges with Kettlebells
Minute 2 – 8 Burpee Box Jump-Overs
Minute 3 – 8 Toes to Bar

Alkulämmittely ja mobility

Otm 10
Leuka
Pystypunnerrus

21-15-9
Thruster
Istumaannousu

Loppuvenyttelyt

Easy aerobic work for 60-90 min:
Run 10 min
AB 10 min
Row 10min

18.5 1:00-3:30

For time:
5k/4.5k row

Every 5min do ( start with this also):
15 stoh 115/80lbs ( scale down if needed, goal is unbroken set or in two sets)
15 c2b ( scale down if needed, goal is unbroken or in two sets)

Laatua!

Pidä sama paino turkkilaisessa ylösnousussa, korota thrusterpainoa joka kierroksella.

10 thrusteria
2 turkkilaista ylösnousua
Lepo tarpeen mukaan

8 thrusteria
4 turkkilaista ylösnousua
Lepo tarpeen mukaan

6 thrusteria
6 turkkilaista ylösnousua
Lepo tarpeen mukaan

4 thrusteria
8 turkkilaista ylösnousua
Lepo tarpeen mukaan

2 thrusteria
10 turkkilaista ylösnousua
Lepo tarpeen mukaan

Tempaus dipistä

5x1@70%

Raakarive + raakatyöntö

5x(1+1)@70%