Lämmittely ja mobility

etukyykkytreeni telineestä

8min amrap
5xpunnerrus
5xleukaa
10× vuorikiipeilijä

Loppuvenyttelyt

30 reps for time of:
Ring Muscle Ups
(Elite athlete time sub 3:00)

Supertiukka leuanveto (lisäpaino jos menee)

3 x 5

Jos ei saa leukaa, tekee:

3 x 1 leuanveto niin ylös kun saa
3 x 20 sek tiukka leuka pito
3 x 3 negatiivinen leuanveto

In 10-15 minutes window do:
6-10 sets of 1-2 clusters.

A. Barbell complex

6 rund
2 Barbell lunges
2 back squat
2 Box step on with Barbell
* REST 1 min between rounds

B. Barbell complex
4 rundy
4 Push press
4 Snatch balance
4 oh squat
* REST 1 min

• 46 Min of:
Row 4’ @ 60% MHR +
7 Round of
3’ @ 65-70% MHR (22-26 s/m)
2’ @ 75-80% MHR (24-28 s/m)
1’ @ 85-90% MHR (26-30 s/m)

Open 19:1???

3 kierrosta:

30 sek dipin yläasennossa renkailla
30 sek lepo
30 sek max reps pistoolikyykky vasen jalka
30 sek lepo
30 sek max reps pistoolikyykky oikea jalka
30 sek lepo
30 sek max reps vaakarengassoutu
30 sek lepo

Loppuun 3 x
10 hollow suoraan
10 + 10 hollow rocks vinossa
10 teris suoraan
10+10 teris vinossa

A: Back Rack reverse Lunges
3 x 4 reps
4 reps per leg. Build to heaviest for the day.

B: 3 rounds for time:
30 Russian KB Swing
15 OH Squats
400m Run

Heavy Russian KB Swing - 32/24kg

3 Sets NFT
15sec Single Arm Wall Facing Handstand Hold/arm
15sec Single Arm Active Hang
5m Tall Plank Theraband Lateral Walk
10 Ring Mountain Climbers/leg