TESTI

60 perces rúdsport edzés, bemelegitéssel és nyújtással a végén. 3-as és 4-es szintű elemek és összekötések.

• 15 Min AMRAP of:
BB Overhead Squats 15 reps
GHD Sit Ups 15 reps
Double Unders 75 reps
BB Load = 60/40Kg oppure un carico con cui riesci a completare sempre 15 reps in massimo 3 sets.

• 4 Round not for time of:
Double KB Front Squats 12 reps unbroken
Double KB Push Press 12 reps unbroken
(Utilizza un peso delle KB impegnativo ma che ti permetta di fare le reps unbroken)
Bar Muscle Ups 8/6 reps

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

4 sets 3 reps
2-5kg more to last time, rest 90s. b/w sets

2 s. pause @
- 1cm from floor
- below the knee
- mid thigh

NO EXT, continue straight down
5s. down, perform TNG

Snatch technique
*Tempauksen tekniikkaharjoittelua, jokainen suorittaa omalla tasollaan.

WOD
For time
10 Pull up OR Ring rows
20 Push up
30 Sit up
40 Air squat
500m row
40 Air squat
30 Sit up
20 Push Up
10 Pull up OR Ring rows

Power clean + 2 x Front Squat + Push Press
Goal is 90% Push Press 1RM. Increase weight after good lift.
Time Cap 15 minutes.

Resisted Nasal Breathing: 15 breaths.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each

Back squat 5rm
+
”A quarter gone bad”
5 rounds
15sec Amrap thrusters 60/40kg
45sec rest
15 sec Amrap weighted strict pull ups 20/15kg db
45sec rest
15 sec Amrap burpees
15 sec rest