WodLiiga

For time
- 4 ring muscle-ups
- 8 back squats

♀ 125 lb
♂ 185 lb

push up pos. one arm W raise and press to OH 3x6/6

KB armbar 3x5/5

BB press 3x2 @ rpe 8

3 SETS :

4 Rounds

200m Sprint
1 Minute rest

Rest 3 Minutes Between Sets.

Syklin kolmas viikko. Jotka ootte menossa Itäkairan pätsiin niin ma+ti treeniä ja ke+to huilia.

"Holleyman"
30 rounds for time of:
5 Wall ball shots, 9/6kg
3 Handstand push-ups
100/70kg Power clean, 1 rep
TC 35

30-60 Minute Bike
60-90 Minute Walk
20-30 Minute Swim
30-40 Minute Jog

Wu×3
Hand raises
I ×10 Y×10 T×10
Sholder shrug
10/10
T-shape arm sircles
10/10
T-shape arm rotations
10/10
Cat/Cow
10
Bird dogs
10

A.1) Sots press
3×10

B.1) Front squat + Jerk
3×3+3 @70% of jerk

C.1) Split jerk
10×1 @70-80%

D.) Front squat
1.) Building weight to a heavy set of 3
2.) 3×3 @90% of 3rm

E.) 3x
Db z-press ×10
Push up w/5.sec eccentric ×5

1:00 Banded Hip Flexor Stretch ( Each Leg )
1:00 Front Rack Stretch
1:00 Banded Lat Stretch ( Each Arm )

2 Rounds :

1:30 CrossOvers
5 Hookgrip Front Squat
5 Shoulder Press
10 Banded Goodmornings

Set 1 : 10 Front Squat @ 60%
Set 2 : 10 Front Squat @ 60%
Set 3 : Max Front Squat @ 60%

Go Every 2:00