Eilinen/Lepo/60 min PK-lenkki.

EMOM x 16:00

Minute 1: 30s Max Push Jerk @60/42.5kg
Minute 2: 30s Max Hang Power Cleans @60/42.5kg
Minute 3: 30s Max T2B
Minute 4: 30s Max Double Unders

• Rx+: @70/47.5kg

21-15-9 reps of:
Thrusters (42,5kg)
Pull ups
AFAP

Single Leg Banded Hamstring Curl 2 x 50 each. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Back Squat x 1RM
Shoulder Press x 1RM
Deadlift x 1RM

A,
For time:
5 Strict Deficit Handstand Push-ups @8/4cm
15 Bar Muscle-ups
15 m Overhead Walking Lunge @61/43kg
25/20 Row Calories
10 Strict Handstand Push-ups
30 Chest-to-bar Pull-ups
15m Front Rack Walking Lunge @61/43kg
25/20 Row Calories
15 Handstand Push-ups
45 Pull-ups
15m Back Rack Walking Lunge @61/43kg
25/20 Row Calories

Goal: sub 20 mins

B,
For quality:
3x6 Eccentric Stiff Legged Deadlifts, pick load
Pigeon Stretch, L 1:30/R 1:30
3x6 L/6 R Tempo Split Squats, pick load
3x6 Eccentric Barbell Rows, pick load
Banded Lat Stretch, L 1 min/R 1 min
3x6 Tempo Close Grip Push-ups

Eccentric Stiff Legged Deadlifts- 6 secs lowering
Tempo Split Squats- 3 secs down and up
Eccentric Barbell Rows- 6 secs lowering
Tempo Close Grip Push-ups- 3 secs down and up

C,
3 rounds for quality of:
15 Y-T-Ws

10-15 reps each position

Use Crossover Symmetry, mini bands or small plates.

Banded Pushdowns: 100 reps, AFAP.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

4 rft
500/400m row
15 burpees

10 mins:
2-4-6-8-10…
strict pull up
push up
seated DB/KB press

Tekniikka pisteet (10min/piste)
Harjoittele tekniikkaa, tee 10-12 toiston sarjoja, n. 60s. lepo välissä

1. Askelkyykky
2. Kulmasoutu
3. Lattiapenkki
4. Pystypunnerrus