Staattiset liikkuvuudet: (2 kierrosta)
30/30s box pigeon stretch
30/30s dargon stretch
30/30s KB ankle stretch

Dynaamiset liikkuvuudet: (2 kierrosta)
12 alt. 90/90 hip stretch
8/8 cossack squat (voi pitää räkistä kiinni) - Polvi liukuu varvaslinjan yli
12 alt. leg lift - Hae lonkankoukistajasta liike

Pistol skills:

level 1. Box assisted pistol 3 x 5/5 - säädä boksin korkeus oman tason mukaan
level 2. Eccentric pistol with box 3 x 1-3/1-3 4s jarruttava lasku
level 3. Eccentric pistol 3 x 1-3/1-3 4s jarruttava lasku level 4. Box pistol squat 3 x 1-3/1-3

level 5. pistol squat

Huom! Jokainen etenee oman tason mukaan. Siirry seuraavalle tasolle vasta sitten kun pystyt suorittamaan edellisen hyvällä ja hallitulla tekniikalla.

For time

• 1-mile run

LÄMMITTELY
Tekniikkatikkaat

Liikkuvuussarjat
1. Rangan rullaus - kyykky pumppaus - ylävartalon kierrot - ylhäällä kurotukset
2. Haara-asennossa pumppaus - ristikkäinen tuulimylly
3. Lapsen lepoasento - lonkankoukistajat + kierrot
4. Toispolviseisonnassa jalka sivulla - lantio taakse - kylkien venytykset
5. Skorpioni - selän ojennus

LOPPUTREENI
Liikkeet tehdään parin kanssa vuorotellen - toinen tekee, toinen lepää
Kumpikin pari tekee - 4 x 35s. / piste
Piste 1
Hiihto
Piste 2
Boksille tai stepperille nousu/hyppy
Piste 3
Rengassoutu
Piste 4
Lankussa käynti / burpee

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

EMOM 5

1 Legless Rope Climb + Rope Climb

Gymnastics

Warm up

2 rounds

:30 Single rope jumps
10m wheel barrel with partner
:30 2 single, 1 Double
3 x 10m cartwheel
:30 Double unders practice
20sec Handstand or 10 shoulder taps with partner

Gymnastics for quality
E2mom for 26min

ODD
RX Handstand walk obstacle course
INTERMEDIATE Handstand walk (for distance)
BEGINNER Wall walk

EVEN
DU / crossover / single practice
(3x 10-15)

AMRAP 8
YGIG with partner

30 DU/singles
3m handstand walk

For total reps

Tabata double-unders

• 8 alternating dumbbell hang snatches

• 8 alternating single-leg squats

• Tabata double-unders

Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

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Keventelyjen jälkeen hommat jatkuu. Vaihdetaan MURPH proggis pois ja tilalle tulee TRIANGLE PROGEA. Lisäksi viritellään hiukan D.T kuntoa. AH, ihanaa.

EMOM16:
a) 6-10 pull up
b) 8-15 push up
b) 30-45s row
c) rest

Leuat ja punnerrukset 1-2 setissä.

PLEASE MAKE SURE TO REVIEW THE WHOLE SESSION AND READ THE NOTES BEFORE STARTING.

Today, we will test your grit, your conditioning and your ability to suffer (productively) on the BikeErg. We have three tests (5-minutes, 20-minutes and 1-minute), each done for max average watts (and total calories/distance for each). We use the watts as they allow for an athlete to athlete comparison (both absolute and adjusted to bodyweight) and % based prescriptions for conditioning (unlike calories and distance which don’t work so well).
Your goal is to give your BEST effort in each one of the tests, independent of the others = Focus on one thing at a time, you’ll have some time to recover between each test.

DATA (Collect this for each test)
Calories/distance. Your total calories and distance.
Watts. Your average watts.
Damper setting. Note your damper setting for your own reference.
Cadence. Note your avg. cadence for your own reference.