Lord of the RINGS

Bemelegítés:
klasszikus gimnasztika 5-8 feladat
támasz járások
core - has és hát hinták spec.gimnasztika

fő rész: lefüggés, bicska, lengés

Wod: 5 gyűrű húzás - tolás, 5 abcúg könnyített helyzetben, 10 has hinta 10 háthinta
for time: 12'

Vauhtipunnerrus 1 RM

A
40" ON 20" OFF DU

PVC+MOBILITY
25 REP PER MOVIMENTO CON PVC

Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

B
Front Squat
Set 1 – 3 reps @ 55-60%
Set 2 – 2 reps @ 65-70%
Set 3 – 1 rep @ 75-80%
Set 4 – 1 rep @ 80-85%
Set 5 – 1 rep @ 85-90%
Set 6 – 1 rep @ 90-95%
Set 7 – 1 rep @ 95+%

C

In 25', trovare 1-RM di P.Jerk

D

EMOM 7 RND
1) 20/15 Cal. Row
2) 20 DU + 8 Pull-Ups
3) 12-15 Burpees Over the ROW
4) HSPU con deficit

D

3rnd
Diamond Push-Ups x 20-25 rep
Rest 60"
Banded Overhead Triceps Extensions x 30 rep
Rest 90"

video esecuzione:

Banded OH triceps extension

For time

10!
C2B
Box jumps 30/24"
Cal. Row

5 rounds
5 weighted scapular depressions https://vimeo.com/175180445
5 cuban press https://vimeo.com/176091666
10 alternating "I's & Y's https://vimeo.com/176091658

3-5 round for quality
15-20 GHD sit-ups
3-5 rope climb
10 m hevy sled pull

Voimatempaus + Snatch Drop

3 x (2+2)x40%
Tempaus + Valakyykky 1+1x70%, 5 x (1+1)x75%

Rive + Raty + työntö
1+1+1x70%, 5 x (1+1+1)x75%

Takakyykky 3x5x75%

3 x 10 Dipit
3 x 10 reverse hyper

tempaus hyppy + tempaus

10 x 1+1@50-65%

Saturday