Eilinen treeni

5x3 (climbing)

Alkulämmittely ja mobility

Harjoitellaan Käsilläseisontaa

Wod:
Db burpee

Loppuvenyttelyt

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Lämmittely ja mobility

×Riveä

Metcon: 7min amrap
15m farmarikävely
7 ilmakyykkyä
15m farmarikävely
7 burpee

Loppuvenyttelyt

10 x käsilläseisonta
20 x hyvää huomenta
30 x leuka
40 x vatsa jalat suorina lattialta
50 x seinäpallo
60 x valakyykky kepillä
70 x boxihyppy
80 x kahvakuulaheilautus
90 x vuorikiipeilijä

Back squat 3x5@65%

Bench Press 3x5@65%
+
12-9-6 av:
DB thrusters 20/15kg
strict pull ups

Snatch balance 3-3-3-3-3, Bygg upp till tung 3:a
+
10min amrap:
24/16kg kb KB clean – 10 rep
24/16kg kb One Arm Walking kb Lunge – 20m
Switch arm after lunges

10min emom:
Back squat 2x@ 5rm weight
Push Press 5x3 @ 85%
+
5rft:
200m run
10 ohs 42,5/30kg

150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 15 min
- 18 m.
B. BMU practice for 15 min
- 4 x 3

2.WL
A. Hang squat Clean
- 3 RM for the Day

B. Low hang Clean pull
- 4 x 3 @ 90-105% of 3 RM
- 54 57 60 63 kg

3.Gymnastics
A. Chest to bar practice
- Box both legs 2 x 10
- Box single leg 2 x 5+5
- Singles 3 x 1
- Kip swing + CTB 5 x 3+3

B. Bfly pull up practice for 10 min
- 1 5 6 1 5 11 reps

4.Intervals
10 Rounds: 90 s. on/ 90 s. off:
A) 60 Double unders + ME Butterfly
- 7 (+4 no reps), 8 (+3 no reps), 8 (+4 no reps), 4 (+7 no reps), 3 (+ 8 no reps)
B) 12 cal ski + ME Goblet squat 24 kg > KB walking lunge 2 x 16 kg
- 14 15 14 14 16 = 73 kg

5.Strength
A. 3 Rounds:
8+8 Bulgarian Split squat (Heavy) - 25 30 30 lbs
15 Reverse hyper (Heavy!) - 50 50 50 kg
-60s Rest between movements-